WOD: Friday 4/03/2016

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 16.2 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.2 - GO TEAM BLUE LAKE CROSSFIT!!

Each week on the Friday after the previous release we thought we would give everyone the chance to experience the Open workouts as well - so Friday's WOD is:

CrossFit Open Workout 16.1

Rxd
AMRAP 20 Mins:
7.5m overhead walking lunge (30kg/43kg)
8 burpees (bar-facing)
7.5m overhead walking lunge
8 chest-to-bar pull-ups

Scaled
AMRAP 20 Mins:
7.5m front rack walking lunge (15kg/20kg)
8 burpees
7.5m front rack walking lunge
8 jumping chin-over-bar pull-ups

Post rounds and reps completed to comments.