Announcements

Friday December 16th: Holly Jolly Christmas Party @ Tailgate Brewery HQ

7300 Charlotte Pike, Nashville, TN 37209

Party starts at 7:00!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 Wallballs

5 Knees to Chest

5 Calorie Echo Bike

-then-

w/ Empty Barbell

2 Sets

3 Strict Press

3 Front Squats

3 Thrusters

Thruster (3 x 10
rest 1:00 between sets)

GPP start @ 95/65

COMP start @ 135/95

Snatch Pull (3 x 3 @ 100% of 1RM Snatch
rest 1:00 between efforts)

All Singles

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 16

Min 1: 50′ Single Arm DB Overhead Walking Lunge (50/35)

Min 2: 10 Toes to Bar

Min 3: 12/9 Calorie Echo Bike

Min 4: rest

COMP

EMOM x 16

Min 1: 50′ Single Arm DB Overhead Walking Lunge (70/50)

Min 2: 15 Toes to Bar

Min 3: 15/12 Calorie Echo Bike

Min 4: rest