Monday CrosFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Air Squats

10 Lunges 5 Ea Leg

10 Burpees

Weightlifting

Back Squat

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 95+%

Metcon

Metcon (Time)

For time:

30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)

400 Meter Run

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (155/105 lbs)