CrossFit – Sat, Dec 10

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