Strength WoD 

A: For Load Back squat, 5 x 5  (Wave 2, Week 1)

• This is a new wave of our 5x5's. We are cutting weight today and will increment each week for the next few.
• Everybody cut the weight back to what you had on your Back Squat on Wk 3 of the first wave.
• Use the same load across all working sets. Do NOT keep adding load per set between sets.

. B: For Load Front Squat, 3 x 3

• Take your Back Squat number & then everyone reduce by 20-30kg based on how you are feeling.
• These are meant as "Drop-Sets" so should still feel very doable. NOT rough going at all.
• Same load across all three sets.
• Rest 2 Mins between sets

.   . Post all loads to Beyond The Whiteboard.  

CrossFit CBD would like to extend a huge congratulations to Nat & Marty on the arrival of beautiful Oscar Ruben Essers.

Both Nat & Bub are doing great!