Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 ea arm single arm D.B Snatch

10 Burpees

10 Sit Ups

5 Chest To Bar Pull Ups

Weightlifting

Hang Clean + Clean + Jerk

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

9 Burpee Box Jump-Overs (24″/20″)

6 Bar Muscle-Ups