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  • Kat

Sunday 28.04.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:

A. 3 Rounds for load/quality: (alt OT2M)

10 Lateral Landmine Row

5 ATG Slantboard Split Squats

B. "Flow"

20 min AMRAP:

90 sec Echo Bike

5 Hanging Thigh Taps (e side)

5 walking knee hugs (e side)

5 frankenstein walks (e side)

5 inch worms


20 minutes for Max Calories:

90 sec Echo Bike for Calories

50m Farmers Carry (32/24kg)

30 sec Hanging Tuck

15 Russian Swings (32/24kg)

*Score is total Echo Bike Calories


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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