Friday At Last

Well we made it through another week.  The holiday schedule for next week is.  Normal Classes Monday, Tuesday, Wednesday.  We will be closed the rest of the week opening back up on Monday.  Here is what we have going on today.

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

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Friday CrossFit
Warm-up
10 Pass Throughs
10 PVC Push Press
10 Air Squats
20 Sit Ups
3 X Through
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Weightlifting
Single Arm Dumbell Press (4 X 10 Reps Each Arm)
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
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Metcon (No Measure)
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm