Announcements

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch

$35

*free to Premium Members

Ask Coach Matt for Details

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CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Metcon (from Nov 2) (Time)

GPP

For Time:

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

COMP

For Time:

100 Double Unders

30/21 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

20/14 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

10/7 Calorie Echo Bike

20 Toe to Bar