WOD: Thursday 11/02/2016

*CrossFit Senior Teens tonight @ 4.15pm*

*FUNDAMENTALS WORKSHOP - Tonight @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *

*Session 4 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*

Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

then:

Two sets of:
AMRAP 3 Mins:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 Mins between sets. Start the second set where you left off when time ran out on the first. Recommended weights 30kg/42.5kg - same bar for ground to overhead & overhead squats.

Post weights and times to comments.

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