Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Split Jerk

10 Pass Throughs

10 Box Jumps

10 Push Ups

3 X Through

Weightlifting

Split Jerk (Take 20-25 minutes to build to today’s heavy 1RM)

Metcon

Metcon (3 Rounds for reps)

For Max Reps:

3 Minutes of Concept Bike or Rowing for Calories

Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)

Rest 60 seconds

3 Minutes of Thrusters (115/83 lbs)