WOD: Friday 9/3/2018

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 18.3 - All those competing must be there by 5.30pm (unless they have advised us otherwise) for the 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 one 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 members - enjoy some post WOD nibbles 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 18.3 - GO TEAM BLUE LAKE CROSSFIT!!

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**CrossFit Kids @ 4.15pm**

Every 2 mins, for 10 mins (5 sets):
Bench Press x 2-4 reps @ 2 Sec Down Phase tempo
Followed by…
Every 3 mins, for 6 mins (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

then:

Two sets for max reps of:
90 seconds of Assault Bike for Cals
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Cals
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

And then:

EMOM, for 6 mins:
Min 1 – 8-10 Ring Rows with 2 Sec Down Phase
Min 2 – 45 Second Plank Hold

Post weights and reps completed to comments.