Wednesday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

10 Goblet Squats

10 KB Swings

10 Push Ups

10 Sit Ups

3 X Through


Paused Front Squat (5 x 5)

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 5 reps @ 32X1


Metcon (AMRAP – Rounds and Reps)

Against a 4-minute running clock, perform as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Toes to Bar

20 Push-Ups

30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.