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


Friday CrossFit
10 Over Head Squats
10 PVC Snatches
Band Front Rack Stretch
10 KB Swings
3 X Through
Snatch (5 x 1.1.1)
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
Metcon (Time)
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips