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

Upper Body Strength (5 Rounds for weight)

5 Sets

6 Tempo Bench Press

6/6 Single Arm Tempo Ring Row

Time Cap 12:00
2 Count Eccentric

1 Count Pause

Fast Concentric

1 Count Pause

Grip Strength (5 Rounds for weight)

5 Sets

2 Rope Climbs

100′ Unbroken Farmer Carry

rest 1:00 after each round
choose weight on Farmer Carry

Posterior Chain Strength (Weight)

5 Sets

10 Back Extensions

5/5 Single Leg DB Romanian Deadlift