Announcements
THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com
CROSSFIT TRENCHES – CrossFit
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*