Monday 040716

This Friday and Saturday (July 8th/9th) two CFO teams and two individual competitors will be heading to Wasaga Beach to compete in the UG Series Beach WOD.  This unique event blends classic CrossFit with some original ideas to challenge competitors to test their limits.  This event is great for spectators as well so grab your sunscreen and beach towel and come out to cheer CFO on!  

Friday (evening) - Adam and Kayla will be competing individually after having qualified for their spots through an online competition a few weeks ago!  Congrats, you two!

Saturday (all day) - CFO has two teams registered: Rachael, Mel, Roy, Matt AND Heather, Kayla, Adam, Mike.  Events start in the morning and will likely wrap up near dinner time.

DETAILS HERE.

Back Squat: 5-5-5-5-5

For the back squat, use the following approximate percentages based off of your current one rep max for each corresponding set - 65%, 70%, 75%, 80%, 85%.  If you do not have a current one rep max, start with light to moderate weight and increase as you are able.

AMRAP in 12 Minutes:

10 Shoulder-To-Overhead
10 Alternating Front Rack Lunges
50 Double Unders