Friday At Last

Just want to thank everyone that came out Saturday and showed their support.  This is what makes the CrossFit Community Amazing.  Here is what we have going on today.

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

Friday CrossFit
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Warm-up
10 Push Ups
10 Sit Ups
10 DB Snatch 5 Ea Arm
Run 1/2 Lap
3 X Through
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Weightlifting
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

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Metcon (Time)
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)