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  • Kat

Sunday 19.02.23

Updated: Feb 14, 2023

Swim Class: 7.30 am at Claremont Pool. $15 per class. All abilities are welcome. Book here.



A. For 9 minutes: 30 on / 30 rest

B. 20 min AMRAP:

Buy in: 400m Farmer's Carry (24/16kg)


30/20 Calorie Bike Erg

20 Russian Kettlebell Swings (24/16kg)

10 Burpee Box Get over (40")

Performance: See Fitness.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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