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
Push Press (3-3-2-2-1-1
Starting at 70% and building to a 1 RM
)
1 Set Every 2:00
Metcon (AMRAP – Rounds and Reps)
GPP
Min 1: 13/10 Calorie Row
Min 2: 6 Pull-Ups + 6 Ring Dips
Min 3: 15 Medball Weighted Sit-Ups (20/14)
Min 4: 6
COMP
EMOM x 16
Min 1: 15/12 Calorie Row
Min 2: 5 Ring Muscle-Ups
Min 3: 15 GHD Sit-Ups
Min 4: 12 Handstand Push-Ups