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EL CHIPPERO

CROSSFIT TRENCHES – CrossFit

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Metcon (Time)

For time, 50-40-30-20-10 of:

Sledgehammer Strikes 10/8

Weighted Sit-up 25/15 plate

Front Squat 75/55 (no rack)

Single Arm Push Press 35/20 (half reps ea arm)

Jumping Lunges

Weighted Russian Twists 25/15 plate

**Stop every 3min and perform 6 Gorilla Box Jumps 24/20. Continue wherever you left off**

RAISE UP

CROSSFIT TRENCHES – CrossFit

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Snatch (2-2-2-1 (work up to 75% of 1RM))

Metcon (No Measure)

8min EMOM of:

8 Alt Single Arm DB Snatch 50/35 (DB’s heads must touch ground ea rep)

16 Air Squats (below parallel)

Rx: must perform both movements within a min each time
*3min Rest

Metcon (Weight)

6min EMOM of:

Odd: 8 Wall-balls 20/14

Even: 8 Shoulder Press – no rack **Score is weight used