Announcements

**NYE Schedule: Fri 31st 7:30 & 9 AM ONLY and Sat, Jan 1st CLOSED**

CROSSFIT TRENCHES – CrossFit

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Power Clean & Jerk: 3-3-3-3-3

C&J: ea set heavier. Last set should be done at 75% of 1RM

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 Push-ups

20 Sit-ups

8 Push Press 95/65 (no rack)

18 Weighted Russian Twists 15/10 plate