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

Warm-up (No Measure)

500m Row

-then-

2 Sets

10 Banded Goodmorning

5 Strict Press

:20 Handstand Hold

Push Press (Every 1:30 x 5
2 Reps)

Sets 1-2 80-85%

Sets 3-5 85-88%

Split Jerk (Build to a Heavy Single for the day)

8:00 Time Cap

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

8 Double Kettlebell Clean (35/25)

6 Handstand Push-ups

4 Ring Dips

*at the 8:00 mark, Ring Dips Switch to Pull-ups

COMP

AMRAP 12

8 Double Kettlebell Snatch(35/25)

6 Deficit Handstand Push-ups (4″/2″)

4 Ring Muscle Ups

*at the 8:00 mark, Ring Muscle Ups Switch to Bar Muscle Ups