Monday 25th November 2019

Back Squat


Working off 90% of 1RM, calculate:


Eg, if my 1RM is 100kg, I would work off 90kg to lift


Shredding for the Summer #1

For Time: (this is a sprint)


Row Calories

Burpee over the rower (lateral)

Rest 3 min and repeat

This is a sprint workout. Move fast, scale by removing the jump over the rower, but jump to a target above your reach. Go Fast! Time Cap 4 min - this is a very generous cap and you should finish well before the cap.

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Find Us

20 Serpentine Rd

Hendra 4011


Tel: 0407 745 551

Contact Us

  • Facebook
  • Instagram

© 2017 by CrossFit Sana. Proudly created with