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Wednesday 27.03.24

Updated: Mar 26

Easter long weekend hours: Friday: Closed Saturday: Normal Sunday: Closed Monday: 8am Barbell / 9am CrossFit Fitness:

3 x 4 min AMRAPs with 4 min rest between:

A. 5 Front Squats (60/40kg)

10/8 Calorie Row

B. 10 Wall Balls (10/9ft, 20/14lbs)

10/8 Calorie Row

C. 15 Med Ball alt Reverse Lunges

10/8 Calorie Row

D. 20 Barbell Glute Bridges (60/40kg)

20 Plate Prone Lateral Drags (5kg)

Performance (Open and Quarterfinal focus):

3 x 4 min AMRAPs with 4 min rest between:

A. 10 Wall Balls (10/9ft, 20/14lbs)

10/8 Calorie Row

B. 5 Squat Snatches (60/40kg)

10/8 Calorie Row

C. 30 Air Squats

10/8 Calorie Row

D. Build to a heavy but quality: Power Snatch + Overhead Squat Sweat: 5 x 5 Min AMREP, 3 min rest between each 12/9 Calorie Echo 15/12 Calorie Ski 18/15 Calorie Row Max Calorie Bike Erg


(0 - 10 min)

A. OTM x 10 mins:

Power Clean + Hang Squat Clean (1+1) x 70% 70%, 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

*% based off your lower lift. (16 - 32 min)

A. Split Jerk: 8 x 1 x 84-88%

(35 - 45 min)

3 Rounds for load:

5 Split Squats

5 Weighted Dips


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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