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 machine of choice, faster every :15
into
4 way banded hip stretch :30 each
then
3 clean pulls
3 power cleans
3 front squats
3 hang (squat) cleans
B: Clean and Jerk (5 x 3 @ 80%; rest 2:00 (squat))
C: Front Squat (3x 3 @ 80% )
D: Metcon (Time)
GPP:
60/50 cal row
50 deadlift 135/95
40 box jump over 24/20
30/24 cal C2 bike
20 burpee 6″ target
Competitor:
60/50 cal row
50 deadlift 185/135
40 box jump overs 30/24
30/24 cal Echo bike
20 burpee 12″ target
E: Metcon (No Measure)
Accessory / Skill
Alternating EMOM 10
:45 amrap DU
:45 amrap GHDSU
E: Metcon (No Measure)
Accessory / Skill
Alternating EMOM 10
:45 amrap DU
:45 amrap GHDSU