Announcements
Next Barbell Club session begins 1/16. Sign up sheet is on the front table.
CROSSFIT TRENCHES – CrossFit
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