Wednesday 31.03.21

Updated: Mar 30

Good Friday we are closed Easter Monday we are running an 8am Weightlifting and 9am CrossFit

Fitness: 1. For Quality: OT2M x 5: 40m Sandbag Carry + 5 Sandbag Squats

2. 15 Min AMRAP:

10 Reverse Sandbag Lunges (65/45kg)

10 Strict Ring Pull Ups

10 Lateral Plate Drags (5/2.5kg)

100m KB Front Rack Carry (32/24kg)

Performance: See Fitness

Sweat: In teams of 3: 30 Min AMRAP:

400m Run (together)

300m Prowler Push (60/40kg on)

200 Run (together)

100 Calorie Echo Bike

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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