WOD: Thursday 15/09/2016

**BASICS OF OLYMPIC LIFTING - SEMINAR**
We are SUPER excited to announce that we are hosting an Olympic Lifting Seminar in November!
Max Dal Santo who is a Commonwealth Games Athlete with years of experience in both lifting and coaching and who also runs his own Olympic Lifting facility in Adelaide is going to come down and share his wealth of knowledge with us at Blue Lake CrossFit! Check the poster below for all the date/time/cost details!

It's first in best dressed for a spot - we have only 15 spots available BUT if there is enough interest Max will happily hold a second seminar on Sunday.
You can book in and pay through our member website - Zenplanner login link below:

"Basics of Olympic Lifting Seminar"

OR
Alternatively - send us a message (0427345917) or email (adamandeve@bluelakecrossfit.com.au) to book your place - we will send through an invoice which must be paid by October 9th or your spot will be forfeited.

Any questions just message/email. Get excited guys! This is going to be awesome!!

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**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 6 mins (3 sets):
Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

then:

AMRAP 5 Mins:
20 Double-Unders
10 Air Squats

Rest 1 min

AMRAP 5 Mins:
5 Dumbbell Man-Makers
10 Box Jumps (20″/24″)

Rest 1 min

AMRAP 5 Mins:
5 Toes to Bar
10 Push-Ups

Post weights and rounds completed to comments.