Monday & A Short Week

Hello everyone.  Hope you all had a good weekend and are looking forward to the holidays.  Here is what we have going on today.

The Crew Getting Down In The Afternoon Class
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Monday CrossFit
Warm-up
Banded Lat Stretch
Banded Front Rack Stretch
10  Barbell Cleans
10 Step Ups
10 DB Shoulder Press
3 X Through
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Weightlifting
Clean (1 X 1)
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
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Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories on Ski Erg
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)

CrossFit Pilchuck Arlington Smokey Point CrossFit Kids