Announcements
ONLY 3 WEEKS AWAY!!! Sign up for the In-House Comp today! https://wod4orphans.eventbrite.com
Join Coaches Trish and John this Sat for the Polar Plunge benefiting MO Special Olympics! Participate or donate at: https://tinyurl.com/trenchespolarplunge
CROSSFIT TRENCHES – CrossFit
Supinated Ring Pull (3×7)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
7 AKBS 53/35
5 Burpees to a 6″ target
7 KB SDHP 53/35
5 Box Overs 24/20