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  • Kat

Tuesday 14.05.24


A. 3 Rounds: 12 minutes to complete

A1. 3 Rotational Deadball Slams (each side) (fast and explosive)

A2. 20m Single Arm DB overhead Walk

A3. 10 med Ball Bear Hug 90/90s

B. On a Concept2 Machine of your choice:

4 Rounds for max reps: 1 min per movement

M1: 10/7 Calories

M2: 14/10 Calories

M3: 18/13 Calories

M4: Max Calories

Compare to 21/12/23

Bike: Cam G: 251 / El C: 173

Ski: Kristina 155

Row: Chrsitian 238

Performance (Open and Quarterfinal focus):

See Fitness


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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