A. 15 min AMRAP: 30 Double Unders 15 Pull Ups 20 Push Ups B. Max height Box Jump For those following our CrossFit Endurance programming, in your own time: CFE – Long Interval 2-5 x 800m 3 mins Rest

3 Rounds for Time: 500m Row 20 Box Jumps 30/24 20 KB Swings 24/26

Fran 21-15-9 Thrusters (42.5kg/30kg) Pull Ups For those following our CrossFit Endurance programming, in your own time: Short Interval 6-12 x 200m 90 secs Rest

We are pleased to introduce CrossFit Endurance WODs into our programming here at CrossFit Sandringham. While these WODs will be completed in your own time at a location of your choice, we are available for any questions that you may have. Here’s a bit more about CFE and how to add them into your existing [...]

A. Petranek Benchmark 500m Row 40 Squats 30 situps 20 Pushups 10 Pullups B. 60 DUs for time (7 min cutoff) C. Snatch Intro

A. Power Clean Technique (10 mins) B. OHD Squat 5-5-5 Back Squat 3-3-3-3-3

3 Rounds: 2 min / 1 min / 30 sec Box Jump Double Unders Ring Dip Kettlebell Swings 1 min break between rounds (Total: 14 mins exercise)