Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounda

20 double unders

10 push ups

10 Lunges

5 Toes To Bar

Weightlifting

Bench Press

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

Metcon

Metcon (Time)

Four rounds for time of:

50 Double-Unders

20 Barbell Push Presses (95/65)

20 Alternating Reverse Lunges with DBs (55/35 lbs)