Wednesday 14.10.20

Fitness: 1. OTMx10: 1 Strict Tempo Pull Up

3-second hang, fast up, 3 seconds chin over, '3 seconds down.

2. 3 Rounds:

800m Run

20 Toes to Bar

10 Front Squats (82.5/60kg)

Performance: See Fitness Sweat: 30 Min OTM:

M1: 10m Dog Sled Push & Pull: 100/60kg

M2: 15/12 Cal Bike Erg

M3: 15 Up Downs

M4: 15/12 Cal Row

M5: 15 Kettlebell Swings 24/16kg

M6: 150m Run

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.