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