Part A1, For Load: 

Back Squat –  4 x 5 (Wk 2/3).

– Same load on last two sets.

– Add 2.5kg onto last week.

– It should be heavy but NOT with any misses. You shouldn’t need any spotters for these. No max-outs.

Part A2, For Load: 

Strict Press –  3 x 5 (Wk 2/3).

– Same load on last two sets.

– Add 1- 2.5kg to last week.

– It should be heavy but NOT with any misses. No max-outs.

Part B: Each For Time y’all!

MAX Effort 500m Row

REST 1 : 1

Then ……

MAX Effort 250m Row

Post loads from final two sets in Part A1 & A2 and Post both Row Times from Part B to comments.

 Excellent atmosphere today guys! We saw some amazing PR’s out there too.

. . .

CrossFit CBD would like to extend a massive congratulations to Matt Swift who won the 45 – 49 Masters CrossFit Games!!

Matt is one of the ‘OG’ CrossFitter’s in Australia. He helped pioneer the methodology & the program in Australia way back in the day.

He is a stand up guy who lives & breathes CrossFit out of his Affiliate CrossFit Brisbane.

He has shown consistently that CrossFit works and at 45 years he is as Fit as ever, showing that age is but a number!!

Click here to see how he won the 2015 CrossFit Games ages 45 – 49 Division.