Posted on Jun 28, 2015

A. Every 2Minutes x 6
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%

These percentages should based on our recently tested 1RM.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Slam/Wall/Med Ball
15 Wall Ball Shots (9/7kgs)
15 Kettlebell Swings (32/24 kg)

CFSK_BAF_June15

 

Thanks to everyone that came along for our first Bring A Friend Day for 2015.

 

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