Announcements

Olympic Lifting Total (Squat Snatch & Clean & Jerk) on Mon 1/23

CROSSFIT TRENCHES – CrossFit

Press Complex: 2 Push Press + 3 Push Jerk + 3 Split Jerk x 3 (Weight should light to medium, focus on good mechanics instead of heavy load.)

Perform all 3 lifts without racking the bar.

Metcon (AMRAP – Rounds)

10min AMRAP of:

20 DU

1 Supinated ring row (rings touch chest/armpit area to full ext. at the bottom, no kipping)

20 DU

2 Supinated ring rows

20 DU

3 Supinated ring rows

Metcon (No Measure)

TABATA: Side plank, Hollow Rock, Side Plank, V-ups