WOD: Monday 10/10/2016

CROSSFIT KIDS & TEENS OCTOBER SCHOOL HOLIDAY PROGRAM (October 1st-16th)

Week 1: Tuesday 4th & Thursday 6th
Week 2: Monday 10th & Thursday 13th October

CrossFit Kids (Both Jnr/Snr): 2.00-2.45pm (Free for a 1st ever visit - $8/session for subsequent visits)
CrossFit Junior Teens: 3.00-4.00pm (Free for a 1st ever visit - $10/session for subsequent visits)
CrossFit Senior Teens: 4.00-5.00pm (Free for a 1st ever visit - $10/session for subsequent visits)
If it's your first visit - please give us a call so we know to expect you!!

CONTACT DETAILS FOR BOOKINGS OR ENQUIRIES:
Email - adamandeve@bluelakecrossfit.com.au or Phone - 0427345917

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Take 10-15 mins to built to 85% or more of your 1-RM Back Squat
then…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps

then:

In 2 Mins, perform the following:
Row 250m
Max Reps of Squat Cleans (42.5kg/60kg)

Rest 2 mins between sets, and complete a total of 4 sets.