WOD: Friday 19/02/2016

***Come and try CrossFit for FREE Saturday at our 9am Class. Ages 16+ (Younger if part of our Teens group) and all fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***

Every 2 Mins, for 16 Mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

then:

Three rounds for time of:
Row 500m
10 Hang Squat Cleans (47.5kg/70kg)
10 Alternating Front-Racked Reverse Lunges (47.5kg/70kg)

Post weights and times to comments.