ALIEN

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Overhead Squat (5@65%, 5@70%, 5@75%, 4@80% & 4@85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

6 Goblet Lunge step back 53/35 (3 e/side)

12 Weighted Sit-up 20/14 med-ball/slam ball (Rx ball touches ground above head then ground again in front of feet)

6 OHS w/plate 45/25

12 Weighted Russian twists 20/14 med-ball/slam ball

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