Announcements

Saturday, October 22,
CrossFit Trivium’s Halloween A Series of Unfortunate Event
Random Teams of 4
3 Workouts for all levels
Prizes for Best Costume and Podiums!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

:20 Hollow Body

25e Single Arm Dumbbell Overhead Walk

10 Banded Goodmorning

*Round 1: 3 Pull-ups

*Round 2: 3 Chest to Bar Pull-ups

*Round 3: 3 Bar Muscle ups or burpee chest to bar pull-ups

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 14

200m Run

16 Dumbbell Hang Clean and Jerk (50/35)

4 Burpee Chest to Bar Pull-ups

*alternate hang clean and jerk every 4 reps

COMP

AMRAP 14

200m Run

16 Dumbbell Hang Clean and Jerk (50/35)

4 Ring Muscle Up

*alternate hang clean and jerk every 4 reps

Deadlift (6 x 2 @ 88-92%)

EMOM x 12

Odd: 2 Deadlift

Even: 6-8 Ring Dips or Push-ups

*these are not deadstop deadlifts, but lets continue to focus on good technique