THE LORDS OF SALEM

Announcements

DEADLINE EXTENDED UNTIL TUES 10/23 8PM! WODs are posted at the gym. Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Clean and Jerk (3@70%, 3@75%, 3@80% & 3@85% of 1RM )

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

Cash-in: 10 Sandbag C&J 70/55 (one time only)

4 Devil Presses 50/35 DBs

6 Dynamic Push ups (on 2 plates) 45/25

8 Pull-ups

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