XLVI

Announcements

THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

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Bench Press (3-3-3-2-2-2-1-1 work up to 75-80% MAX of 1RM)

Metcon (Time)

2 RFT of:

14 Hang P Cleans 115/85

19 Dynamic Push-ups 45/35 plate (Push up to be performed on plate only)

74 DUs

46 Weighted Box Step-ups 24/20 – 35/20 DBs (one in ea hand – can hold them however athletes choose)

*Cap Time: 12min*

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