Friday Friday Friday

I do not know about you but this week has seemed to drag on.  Every one has been doing an amazing job.  So proud of all of you keep up the good work.  Here is what we have going on this awesome Friday.


Morning Class
CrossFit Orenda
38410 166th Pl. N.E. #106
Arlington,WA 98223



Friday CrossFit
Work Up To You Clean Weight For The Workout.
3 x  20 Double Unders While Building Up.
Metcon (Time)
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

Metcon (No Measure)
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds