THE SWIMMING LLAMA

Announcements

OLY WEIGHTLIFTING SEMINAR: only $30! Sat 8/3/19 from 10:15am – 1:15pm. Sign up sheet and more info on front table. (Must have a minimum of 5 participants or seminar will be cancelled)

CROSSFIT TRENCHES – CrossFit

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Shoulder Press (1-1-1-1 work up to 80% of 1RM)

Push Press (1-1-1-1 work up to 80& of 1RM)

Metcon (AMRAP – Reps)

14min EMOM of:

Even: 6 Supinated Ring Rows + AMRAP of side bar hops

Odd: 12 Wall-balls 20/14

*Score is number of side bar hops reps*

(Bar should be loaded with 25lb weights or higher for height consistency)

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