Announcements

2 Spots Left for Weightlifting Class Starting tonight @7:00pm

CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 8 (4 Stations)

Min 1: Air Runner for distance

Min 2: 2 Strict Pull-up + 4 Push-ups + 6 Air Squats

Min 3: 25′ Lunge

Min 4: Hamstring Stretch of choice

-then-

Barbell Warm-up

Power Clean (15:00 To Build to a Heavy)

If you are not sure how to build safely, consider this rep schem

3-3-2-2-2-1-1-1

(roughly one set every 2:00)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 14

25/20 Calorie Row

50 Wallball 20/14

75 Double Under

COMP

AMRAP 14

30/25 Calorie Row

50 Wallball 30/20

100 DU