CrossFit – Thu, Jul 4


July 4th Weeknd Schedule

July 4th (Thursday)- Class at 8,9,10

July 5th (Friday)- Class at 8,9,10

July 6th (Saturday)- Class at 8,9,10

Open Gym still available throughout!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

:10 Hollow Hold

:20 Table Top Plank

25’e Suitcase Carry

100m Run

10 Calorie Bike

5 Calorie Ski


2 Sets

50′ Sandbag Carry can be on shoulder


Team-up have FUN!

July 4th Team Wod (AMRAP – Reps)

Teams of 4


Athlete 1 : 200m Sandbag Leave (100/75)

Athlete 2 : 200m Sandbag Retrieve (100/75)

Athletes 3 and 4: (1 athlete working at a time)


20 Calorie C2 Bike

20 Calorie Ski

COMP 150/100

20 Calorie Echo

20 Calorie Row
Athlete 1 will take 1 sandbag to the 200m turnaround (100m total), then run back and tag athlete 2. Athlete 2 will then run out to retrieve the sandbag.

once the bag has been retrieved, athletes will switch with their partners working inside, picking up where they left off.

Score is total calories completed inside (please keep up with this on a whiteboad) + 50 reps for every bag RETRIEVED during the amrap.