WOD: Friday 29/01/2016

***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***

Every 2 Mins, for 12 Mins (6 sets of):
Front Squat x 2-3 reps

Goal is to increase loads used last week.

then:

AMRAP 6 Min:
3 Hang Power Cleans (42.5kg/60kg)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
… etc

then:

Complete 3 sets:
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Rest 1 Min between sets

Post weights & reps completed to comments.