CrossFit – Fri, Mar 31

Announcements

5 Week Aerobic Conditioning Class Starts April 11th

Every Tuesday and Thursday Night

Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session

Sign up at the front and ask Coach Matt for more details

CrossFit Trivium – CrossFit

Warm-up

3 Rounds

10 Pass Throughs

10 Goodmorning

5/5 DB Strict Press

10 Alternating DB Snatch

10 Goblet Squats

1:00 Bike

Snatch + Overhead Squat (Every 1:30 x 10
1 + 2 )

1 Snatch + 2 Overhead Squat

*can be power or full snatch, but must still do 2 overhead squat after

Metcon (Time)

GPP

For Time

40/30 Calorie Echo Bike

30 Kettlebell Swings (53/35)

20 Thrusters (75/55)

10 Chest To Bar Pull-ups

COMP

For Time

40/30 Calorie Echo Bike

30 Kettlebell Swings (70/53)

20 Thrusters (95/65)

10 Bar Muscle Ups