Wednesday & Half Way Through The Week!

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

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Wednesday CrossFit
Warm-up
Run 1/2 Lap
10 KB Swings
5 Pull Ups
20 Sit Ups
3 X Through
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Gymnastics
Weighted Pull-ups
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
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Metcon (Time)
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups