A. Petranek Benchmark 500m Row 40 Squats 30 situps 20 Pushups 10 Pullups Was an improved Petranek one of your goals? Compare to October 10. B. Muscle up progressions

AMRAP 20 mins of: Max Pull Ups 400m Run Score is total Pull Ups For those of you following our CrossFit Endurance programme, in your own time: Long Interval 3-5 x 1200m, Rest 1:2 i.e. Rest twice as long as each effort

For total weight: 1 RM Back Squat 1 RM Shoulder Press 1 RM Deadlift Compare your scores to August 13th

Don’t forget that rest is an important part of your training schedule.  Try some mobility homework – http://www.mobilitywod.com/ For those of you following our CrossFit Endurance programme, in your own time: Tempo 10km at 85% of 10km TT pace

6 Rounds For Time: Squats (80-64-50-32-16-8) Kettlebell Swings (24kg / 16kg) (40-32-25-16-8-4) Pullups (20-16-12-8-4-2) For those of you following our CrossFit Endurance programme, in your own time: Tempo 10km at 85% of 10km TT pace

For Time: 1km Row 30 Box Jumps 30 Wall Balls 800m Run B. Muscle-Up Progressions

A. 7 Rounds For Time: 7 Handstand Pushups 7 Ring Dips B. Snatch Practice For those of you following our CrossFit Endurance programme, in your own time: Long Interval 6-8 x 600m, Rest 2:00