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  • Writer's pictureJason

Thursday 19.11.20

Updated: Nov 19, 2020


1. 8 Rounds: (3 min work, 1 min rest)

300m Run

20/15 Calorie Row

Max Double Unders in the time remaining Performance:

1. See Fitness Gymnastics: Cycle Test 1. 5 Minutes Max Muscle Ups or Strict Pull Ups 2. 5 Minutes Max Strict Handstand Push-Ups or Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk 5. Max L-Sit Hold (Check out our Gymnastics schedule here:


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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.

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