Friday At Last

This will be our fourth year here we look forward to seeing you there.

 

See you there.
CrossFit Orenda
3810166th Pl. N.E. #106
Arlington,WA 98223

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Friday CrossFit
Warm-up
We have a Benchmark Workout Today.  Get With Coach On Getting Warmed Up.   Talk With Coach About What a Benchmark Workout Means.
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Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Compare your results to last Fran Time.

Rest until relatively recovered, and then…

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Accessory Work
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm