Announcements

Oly Weightlifting totals coming Wed 12/9!

CROSSFIT TRENCHES – CrossFit

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Back Squat (10@70%, 8@75%, 6@80%, 4@85%, 2@90%, 1@95 & 1@100%)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

10 Burpee Box Overs 24/20 (Rx can be jump or steps and no need to open hips on top)

10 Candlesticks

ROMWOD