FINAL CHALLENGE: Create your own WOD, email it to pc@crossfittrenches.com by Saturday, 6/9, and the coaches will vote on the winner! Get a red ticket for a chance to win a free membership in July!


View Public Whiteboard

Barbell Evil Wheels (Progressions or 3×4)

Hollow Rocks (2×25)

Progressions or…

Metcon (Time)

For time:

10-8-6 of:

Single Arm KB C&J 53/35 (divide reps in half for each side, no need to touch the ground)

Dynamic Push-ups 45/35 plate (push up ONLY with hands on plate )
2min rest, then…

Metcon (Time)

9-7-5 of:

Thrusters 95/65 (Rx: below parallel)

Bar Facing Burpee over the bar
2min rest, then…

400m Run (Time)

Max Effort 400m Run

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