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

CROSSFIT TRENCHES – CrossFit

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Deadlift (2×4@75%, 1×4@80%, 1×3@85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP of:

8 Supinated Ring Rows

16 Mountain Climbers
1min Rest

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

6 Shoulder Press 75/55 (no rack)

9 Weighted Russian Twists 25/15 plate

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