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Announcements

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

View Public Whiteboard

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 Candlesticks

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**

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