Announcements

Holiday Schedule

Wed: Normal

Thursday: 8:00am, 9:00am

Friday: 8:00am, 9:00am, 10:00am

Saturday: 8:00am, 9:00am, 10:00am

CrossFit Trivium – CrossFit

Metcon (2 Rounds for reps)

Teams of 4

0:00-12:00

EMOM x 12

Min 1: Max Calorie Row

Min 2: Max Calorie Ski

Min 3: Max Calorie C2 Bike

Min 4: Rest

-12:00-15:00-

Rest

-15:00-30:00-

Teams of 2

AMRAP 15

200m Run

5 Wallballs 20/14

5 Pull-ups

5 Burpees

*Workout 2 is a relay format.

1 Athlete will complete 1 entire round before tagging athlete 2 to complete a full round.

Comp

30/20lb Medball

5 Bar Muscle Ups

5 Burpees
Score is total calories accumulated across all 3 ergs in the 12 minutes

Score 2 is total rounds completed + extra reps

If the weather is unfortunate, sub the 200m run with 12/9 Calorie Echo Bike

Warm-up (No Measure)

2 Rounds

3/3 Worlds Greatest Stretch

6 Inchworm

8 Air Squats

10/10 Single Leg Line Hops

-then-

:45 Bike

5 Ring Row or Pull-up

:45 Row

5 Ring Row or Pull-up

:45 Ski

5 Ring Row or Pull-up

Bonus Fitness (No Measure)

4 Sets, For Quality

6/6 Single Arm DB Push Jerk

6/6 Single Arm DB Contralateral Box Step-Ups

Rest as needed between sets