Friday At Last

Welcome to the end of another week.  Hard to believe we are at the middle of November already.  Well 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 Over Head Squats
10 PVC Snatches
Band Front Rack Stretch
10 KB Swings
3 X Through
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Weightlifting
Snatch (5 x 1.1.1)
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
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Metcon (Time)
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips