Announcements
We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.
https://themurphchallenge.com/pages/the-workout
CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
400m run
into
3 rds w/ barbell
5 clean grip dl
5 hang power cleans
5 front squats
5 s2oh
B: Metcon (Time)
teams of 2
A)
3 rounds for time:
1k row
30 hang power clean 95#/65
30 front squat 95/65
30 s2oh 95/65
* hold bar on back during row
C: Metcon (Time)
5 rounds for time w/ partner
400m team run
1k bike erg ( 35 cal assault )
D: Metcon (No Measure)
Accessory/Strength
accumulate 100 reps of each:
empty bb bench press
straight leg rdl