Announcements
Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
If you have any issues with the WODIFY app please let Nate or Jamie know
CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
1:00 each leg
Couch Stretch
Pigeon stretch
Standing hamstring stretch
then
3 reps clean pull
3 hang power cleans
3 front squats
3 jerks
B: Clean and Jerk (5 x 4 @ 75%; rest 2:00 (squat clean))
C: Clean Pull (4x 3 @ 100% of your clean 1rm)
D: Metcon (Time)
For time:
GPP:
20 Power Clean @ 135/95
30 Box Jump Overs 24/20
60/42 Calorie Row
30 Box Jump Over 24/ 20
20 Power Clean @ 135/ 95
Competitor:
20 Power Clean @ 155/105
30 Box Jump Over 30/24
60/42 Calorie Row
30 Box Jump Over 30/24
20 Power Clean @ 155/105
15:00 cap
**modify to make it under cap
Modifications
PC – scale weight or move from the hang
Box jump overs – step overs or step ups
E: Metcon (No Measure)
Bonus Fitness / Accessory
alt emom 14
:45 amrap wall walk
:30 amrap GHDSU
1/20