Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T’s

minute 4: :30 second Hollow Hold

Metcon (Time)

COMP

For Time:

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

into..

6 Rounds (3 Sets each)

50′ Farmer Carry (70s/53s)

10 Synchro Push-ups

into..

30 Ring Muscle-Ups

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

6 Rounds (3 Sets each)

50′ Farmer Carry (70s/53s)

10 Synchro Push-ups

into..

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

GPP

40 Toes to Bar

6 Rounds (53s/35s)

30 Chest to Bar

6 Rounds (53s/35s)

40 Toes to Bar

*but same rules as COMP