Friday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

Take 5 minutes to build to your deadlift weight and practice your cycling strategy.


Metcon (Time)

3 rounds for Time

500 Meter Run

12 Deadlifts Body Weight

21 box jump overs

Accessory Work

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Hip Thrusts x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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