Monday 250716

CFO invaded the waters of Lake Couchiching with Sunrise Yoga Studio!  There was lots of fitness being had and a ton of soakers as well!  The next date is August 14th!  There are limited spaces left so if you're interested sign up quick on the bulletin board at the gym.

Back Squat: 10-8-6-4-2

For the back squat, use the following approximate percentages based off of your current one rep max for each corresponding set - 50%, 60%, 70%, 80%, 90%.  If you do not have a current one rep max, start with light to moderate weight and increase as you are able.

With a 10 minute clock:

30 Burpees

With remaining time, AMRAP:

4 Strict Pull-Ups OR 8 Ring Rows
12 Russian Kettlebell Swings

Score is burpee completion time and AMRAP total.

The 2016 Reebok CrossFit Games are officially complete!  If you missed it, you can catch all of the archived action on the CrossFit Youtube channel.