Join us for our Annual Highway Cleanup! Saturday, 4/21, after the 9am WOD. Details on our website. Sign up sheet on the front table.
CROSSFIT TRENCHES – CrossFit
Tempo Back Squat (3/1/3)
3/1/3: 3sec descend, 1sec at bottom, 3sec ascend 3×5 @ 45% of 1RM
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
8 Goblet Squat 53/35
8 KB Front Rack Lunge Steps (4 e/leg) 53/35 **While holding KB on front right rack position, perform 4 lunges with right leg, then switch KB to the left rack and perform 4 lunges with left leg**