Wednesday 20.01.21

Fitness: 1. Front Squat

5x 65%, 75%, 5+ x 85%

Compare to 22/1/20

Jason W: 10 @ 130kg

Kat B: 9 @ 77kg

2. 15 Min AMRAP

200m Run

20 Wall Balls (9/6kg)

20m Hanging DB Walking Lunge 22.5/15kg

Compare to 22/1/20

Nate: 5 + 3 Wall Balls

Jen H: 4 + 12m Performance: See Fitness

Sweat: 10 Rounds:

30 on 60 off:

Max Dog Sled Push for Distance 100/70kg

Compare to 22/1/20

Mike B: 207m

Lisa J: 224m

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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