Announcements

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets

25′ Walking Lunge (lean back as you go)

3/3 Single Arm DB Thruster

5 Pull-ups or Jumping Pull-ups

-then-

Barbell Warm-up with Coach

Power Clean + Hang Squat Clean (Every 2:00 x 5
1 Power Clean + 2 Hang Squat Clean)

Build to a technically sound lift

(no fails)

-immediately into front squats-

Front Squat (Every 2:00 x 3
Build to a Heavy Triple)

Ideally from the floor

(1st rep can be a squat clean)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

50 Single Unders

15 Wallballs 20/14

12/9 Calorie Row

COMP

AMRAP 12

50 Double Unders

20 Wallballs20/14

15/12 Calorie Row
Compare to August 15th