Announcements
Friday December 16th: Holly Jolly Christmas Party @ Tailgate Brewery HQ
7300 Charlotte Pike, Nashville, TN 37209
Party starts at 7:00!
CrossFit Trivium – CrossFit
Warm-up (No Measure)
200m Run
10 PVC Pass Throughs
5 Inchworm + Push-up
5 Pull-ups
-find a buddy-
-then-
1 Rounds
4 Box Jump Over
4 Dumbbell Snatch
3 Pull-ups or Bar Muscle Ups
4 Overhead Squat
4 Box Step Ups
Metcon (Time)
GPP
For Time:
75 Box Jump Overs
50 Dumbbell Snatch (50/35)
25 Chest to Bar
800m Run (together)
25 Chest to Bar
50 Dumbbell Overhead Squat (50/35)
75 DB Box Step Overs
COMP
For Time:
100 Box Jump Overs (24″/20″)
50 Dumbbell Snatch (70/50)
25 Bar Muscle Up
800m Run (together)
25 Bar Muscle Up
50 Dumbbell Overhead Squat (70/50)
100 Dumbbell Box Step Ups (24″/20″)
Time Cap 40
Scale the Overhead Squat with Dumbbell Front Squat if needed