Announcements

Next Barbell Club session begins 1/16. Sign up sheet is on the front table.

CROSSFIT TRENCHES – CrossFit

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3 Second Pause Back Squat (4×3 LIGHT weight (approx. 30-35% of 1RM))

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

7 Front Squats 95/65 (no rack)

14 Weighted Russian Twists 25/15 plate

7 Hang Power Cleans 95/65

14 Side bar hops