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

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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