Announcements
Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm
Ring Muscle Up Clinic
July 15th 11:00am
Sign ups at the Front
$30
Kip Swing Techniques
How to Safely Turn-over and Catch in the Dip Position
CrossFit Trivium – CrossFit
Warm-up (No Measure)
Every 3:00 minutes, 3 sets, complete the following:
:30 Machine Choice
6 Inchworm Push-Ups
10 Lateral Line Jumps (over and back = 1)
10 Dual Dumbbell Curl and Press , light to moderate load
10 Deep Lunge Mountain Climbers
Metcon (Time)
Teams of 2
For Time:
4000m Echo Bike (Split)
20 Synchro Dumbbell Hang Clean and Jerks (50/35)
2000m Row (Split)
30 Synchro Dumbbell Hang Clean and Jerks 50/35
1000m Ski Erg (Split)
40 Synchro Dumbbell Hang Clean and Jerks 50/35
500m Run Together
COMP
70/50lb
(alternate arms every 5 reps for the hang clean and jerks