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SERAPHITES

CROSSFIT TRENCHES – CrossFit

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KB C&J Practice (4×6 (3 ea side) )

NOTE – Athletes MUST keep KB/fist UNDER the chin in the center of their chest (this is also the starting point for the jerk). If athletes are unable to stay below the chin at the center of their chest, they must use a lighter weight.

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

25 DU

20 Weighted Sit-up 15/10 plate

15 Box Jumps 24/20

10 T2B

THE LEAD STATE

CROSSFIT TRENCHES – CrossFit

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Deadlift (5×2 @ 70-75% of 1RM)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP of:

7 Bar facing over the bar burpee

7 G2OH 75/55

2min rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

5 Wall-balls 20/14

5 Ring Dips (Rings MUST touch chest/armpit area to full ext at top)

1min rest, then…

Metcon (AMRAP – Rounds and Reps)

2min AMRAP of:

3 Devil Press 50/35

3 T2B