Announcements

*Thanksgiving Schedule*

Wednesday 23rd- normal schedule

Thanksgiving – 9:00am Only

Friday- 8:00am, 9:00am, 10:00am

Saturday- normal schedule

CrossFit Trivium – CrossFit

Warm-ups (No Measure)

Warm up

2 Rounds

5 Calorie Echo Bike

5 Air Squats

5 Inchworm w/Push-ups

5 V-Ups

-Into-

3 sets: (1st round Coach Led)

2 Muscle Snatch

2 Power Snatch

2 Squat Snatch

Squat Snatch (EMOM x 4
4 @ 65-70%)

10:00 to Build to 80%

then

EMOM 4

4 Reps @ 65-70%

Back Squat (3 x 3 @ 80-85%)

1 Set every 2:30

Metcon (AMRAP – Rounds and Reps)

GPP

4 Rounds

2:00 on / 1:00 off

50 Double Unders

12 Overhead Squat (95/65)

COMP

4 Rounds

2:00 on / 1:00 off

50 Double Unders

12 Overhead Squat (115/85)
Pick back up where you left off

Scale with single unders and a weight you can easily hit range of motion