Announcements

OPEN GYM THIS SUN 12/29 10-12. Please register if interested
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Feb 15, 2020 – 4th Annual In-House Competition. Register on our website or https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Deadlift (4@75%,4@80%,3@85%,2@90% of 1RM)

Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

50ft Shoulder Carry Walking Lunges 40/30 slam-ball (ea 25ft is a rep. Slam-ball can be carried on either shoulder)

8 Back Squat 115/85 (no rack)

10 Single Arm RKBS 53/35 (5 ea side. KB MUST be put down ea time athletes switch, not in the air/swing)

8 Candlesticks