Wednesday 21.04.21

Monthly Mission: 15 Rounds:

20 seconds hang

10 seconds rest

*alt between passive, active and beat swing. Fitness: 1. Cycle W1 - Deadlift 7s x 8r x 58% OT2M (of 3RM)

2. 12 Min AMRAP:

3 Russian Kettlebell Swings (32/24kg)

3 Lateral Barbell Burpees

3 Strict Pull Ups

Performance: See Fitness

Sweat: 6 Rounds: 2:30 on / 2:30 off

25/20 Calorie Echo Bike

20 Jumping Lunges

Max Push Ups in the remaining time

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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