WOD: Wednesday 22/04/2015

BLUE LAKE CROSSFIT 3'rd BIRTHDAY & 2015 CrossFit OPEN CELEBRATION
Saturday April 25th 4.30pm til 11.00pm
Come and celebrate our 3rd Birthday and also our awesome results & presentation of prizes for the 2015 CrossFit Open at Blue Lake CrossFit.
EVERYBODY WELCOME!! Friends/Families & Supporters of Blue Lake CrossFit.
Bring a plate - Savoury OR Sweet to share
Jumping Castle for the kids - 4.30pm - 8.30pm
Music - Some Food (Nibbles & Platters/Pizza) & Drinks Supplied (Beer/Wine/Cider/Soft Drinks)

Back Squat
3 - 3 - 3 - 3 - 3
in between sets
Practice Toes to Bar

then:

5 Rounds of:
30 Secs Squat Cleans
30 Secs Rest
30 Secs Row for Cals
30 Secs Rest

Extras:
3 Sets of Max Strict Pull Ups

Post weights and reps to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 1:1