Friday At Last

Well we made it through another week.  Lets finish with a bang.  Here is what we have going on today.

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Friday CrossFit
Warm-up
10 Barbell Snatch Dead Lift
10 Snatch High Pulls Barbell
10 Power Snatches Barbell
10 Goblet Squats
3 X Through
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Weightlifting
Snatch (Take 15-20 minutes and build to today’s 1-RM )
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Metcon (Time)
For time:
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups

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