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
Medicine Ball Cleans (5×4)
Metcon (Weight)
With a running clock perform:
10min EMOM of:
Odd: 3 HSPU + 3 Shoulder Press (no rack)
Even: 10 cal on rower
*Score is shoulder press weight*
3min rest, then…
Metcon (AMRAP – Rounds and Reps)
3min AMRAP of:
5 Dead ball G2OS 40/30
10 Mountain Climbers