CROSSFIT TRENCHES – CrossFit

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Snatch (5@60%, 5@65%, 5@70%, 5@75% of 1RM )

This must be below parallel squat snatch

Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

8 Single Arm DB Snatch (4 ea side) 50/35 – Both heads of the DB must touch the ground ea rep

6 40 ft sprints (black mats to the 40ft mark x6) ea completed 40ft is 1 rep

8 Single Arm DB OHS (4 ea side) 50/35 – Below parallel

6 Ring Dips (rings touch armpit/chest area to full ext at top)