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CROSSFIT TRENCHES – CrossFit

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Split Jerk (3@65%, 3@70%, 3@75%, 2@80% & 2@85%)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP of:

7 Ring Dips

7 Slam-balls 40/30

7 Hollow Rocks

7 Shoulder Press 75/55 (no rack)

بيروت

CROSSFIT TRENCHES – CrossFit

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BEIRUT (Time)

For time:

Cash-in: 135 Air Squats

Then, 4 Rounds of:

8 Bar MU

20 Power Clean

20 Front Squat (no rack)

Rx: 115/85

Cash-out: 102 Sit-ups

(ET: 25-40min)

With a running clock, as fast as possible complete the prescribed work. Perform the buy-in of 135 Air Squats before moving on to 4 rounds of 8 Bar Muscle-Ups, 20 Power Cleans, and 20 Front Squats. To finish the workout, perform the cash-out of 102 Sit-Ups.

This tribute workout is dedicated to all the innocent souls who died, the thousands of people injured, and those who lost their homes and properties in the explosion that rocked the city of Beirut on August 4, 2020.

The blast was linked to a large supply of explosive material, stored in a warehouse at the city’s port.

The rep scheme signifies:

– 135 Squats for the people who lost their lives at the time

– 4 rounds for the day of the explosion

– 8 Bar Muscle-ups for the month of the incident

– 20/20 reps for the year

– 102 sit-ups for the missing people* (the count has gone up since the WOD was written)
**CAP TIME: 45min**