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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Back Squat (10@70%,8@75%,6@80%,4@85%,3@90%,2@95%,1@100% of 1RM)

Metcon (Time)

4 RFT of:

6 BMU

8 Pistols (4 ea side)

10 Power Clean @ 60% of 1RM

12 Plate Bear Hug Squats 45/25 (Rx: below parallel)