WOD: Wednesday 7/12/2016

All Members, Family & Friends of Blue Lake CrossFit are invited to join us to celebrate the festive season and another fantastic year of fitness, friends and fun!!

Details:
Saturday 17th Dec - 11.30am - 3.00pm
Cost - Entry fee to Aquatic Centre
BBQ Lunch & Refreshments provided - if you wish to bring a salad/sweet or plate to share that would be much appreciated - but not essential!!
RSVP - 10th of Dec (PLEASE RSVP as we need to know numbers as the Aquatic Centre is very busy & also to allow for catering! Email adamandeve@bluelakecrossfit.com.au OR Phone 0427345917 - or on Facebook HERE)

**We will keep an eye on the weather closer to the day as we may have to change plans but fingers crossed for a lovely sunny day!!**

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Spend 10 Mins only building to a heavy 2 Rep Front Squat
then:
Complete 2 - 2 - 2 - 2 - 2 at that weight. Rest 2 Mins between sets.

then:

EMOM for 24 mins:
Min 1 – 5 Thrusters (go heavy)
Min 2 – 10 Strict Pull-Ups
Min 3 – 15 Box Jump-Overs

Post weights to comments.