Announcements
REMINDER: please bring wrapped and labeled ADOPT A FAMILY gifts this THURSDAY (Dec 19) by close of business. Thank you for your generosity!
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Feb 15, 2020 – 4th Annual In-House Competition. Register on our website or https://wod4orphans.eventbrite.com
CROSSFIT TRENCHES – CrossFit
Rope Climb (6 or progressions)
Metcon (Weight)
8 min EMOM of:
Odd: 12 Shoulder Press (no rack – no dip)
Even: 30 DUs
*Score is weight used in Shoulder Press
3min rest, then…
Metcon (AMRAP – Rounds and Reps)
5min AMRAP of:
8 Push Press 95/65 (no rack)
15 Sit-ups