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  • Kat

Sunday 30.10.22

Updated: Oct 27, 2022



A. 4 Rounds

A1. 12-15 Monkeyfoot Donkey Hamstring Curls

A2. 10 Bent Over DB Chinese Row

B. 18 Min AMRAP:

24/18 Calorie Row

12 Farmers Carry Shuttles (10m, 22.5/15kg)

8 Burpee Pull Ups

4 Bear Crawl Dead Ball Push Shuttle (10m, 15/12kg)

*One 10m length = 1 shuttle


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 us 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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