CROSSFIT TRENCHES – CrossFit

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Gymnastics

Strict Ring Dips

2×5 Strict Dips or progressions

Ring Dips (3×5 Kipping or progressions)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Dynamic Push-ups on plate 45/25 (push up performed with hands on plate only)

7 SDHP 95/65

5 Burpee to a 6″ target

7 Hang Power Clean 95/65