Thursday 08.04.21

Monthly Mission: Hanging.

15 Rounds:

20 second hang

10 second rest Fitness:

25 Min AMRAP:

10 Strict Pull Ups

10 Deadlifts (90/60kg)

800m Run


25 Min AMRAP:

5 Strict Muscle Ups

10 Power Cleans (70/45kg)

800m Run Gymnastics: Kipping Pull Ups (Check out our Gymnastics schedule here:

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 Competitors 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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