PRE-MURPH WOD

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CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

With a running clock:

5min AMRAP of:

6 AKBS 53/35

6 Side Bar Hops

6 Alt. Single Arm DB Snatch (3 ea side) 50/35

6 Side Bar Hops

2min Rest, then…

Metcon (No Measure)

4min EMOM of:

Odd: 150 ft Bear Crawl (3x line to line)

Even: 12 Push Press 95/65

3min Rest, then…

Metcon (AMRAP – Rounds and Reps)

3min AMRAP of:

5 G2OH Plate 35/25

5 Dead ball G2OS 40/30

10 Weighted Russian Twists 15/10

Metcon (AMRAP – Reps)

Finisher:

2min AMRAP of:

Sledgehammer Strikes 10/8

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