Wednesday

Here is what we have going on today.

 

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Wednesday CrossFit
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Warm-up
Walking Lunge Down & Back
Lateral Lunge Down &  Back
High Knees Down
Butt Kicks Back
Punters Walk Down & Back
3 X Through
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Weightlifting
Back Squat (3 X 6 Rest 3 Minutes Between Sets)
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing