CYBORG SHARK

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

View Public Whiteboard

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

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