Friday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Barbell Thrusters

10 Push Ups

10 Sit Ups


Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

135/95 lb Thrusters

Bar-Facing Burpees

Accessory Work

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds


Metcon (1 Rounds for reps)

Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!

“Orenda Friday Challenge – ”

Complete as many rounds and reps as possible in 60 seconds of:

5 Pull Ups

5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.