Thrusday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Push Ups

10 Barbell Strict Press

10 Barbell Push Press

5 Burpee Pull Ups

20 Sit Ups

3 X Through

Weightlifting

Strict Shoulder Press

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Weightlifting

Push Press

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(pull-up bar 6-10″ above standing reach)