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  • Kat

Tuesday 12.03.24

On a 21 minute clock:

Minutes 0 -15

A. 16/12 Calorie Bike Erg

10 Front Squats (50/35kg)

8 DB Push Press (22.5/15kg)

Minutes 16 - 21

Max Calorie Ski Erg in 5 minutes

Compare to 12/2/24

Performance (Open and Quarterfinal focus):

For time:

20 Front Squats (43/29kg)

20 Toes to Bar

20 Thrusters (43/29kg)

20 Chest to Bar Pull Ups

20 Overhead Squats (43/29kg)

20 Bar Muscle Ups

- 1 min rest -

7 minutes to establish a heavy:

Clean + Hang Clean + Front Squat + Jerk

*Cleans can be any style.

13 minute cap on the first section.


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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