Announcements

Rope Climb Workshop March 24th @ 6:00pm

Sign Ups at the Front

No Yoga 3/16 and 3/19

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

5 Hand Release Push-ups

5/5 Single Arm DB Shoulder to Overhead

5 Hanging Knee Raises

:15 Handstand Hold

8/6 Calorie Bike

-then-

2 Sets

3 Bench Press

:02 Pause at the chest (building in weight)

Bench Press (Every 2:00 x 5
4 Reps
70-75-78-80-82%)

Gymnastic Conditioning (No Measure)

EMOM x 10

Odd: 12 Pull-ups

Even: 7 Deficit Handstand Push-ups
Same goals as last week. We are giving ourselves a chance to build volume in movements that we may not normally choose in a workout.

Metcon (Calories)

GPP

5 Rounds

2:00 on / 2:00 off

10/10Dumbbell Shoulder to Overhead (50/35)

1 Rope Climb

-In Remaining Time-

Max Calorie Echo Bike

COMP

5 Rounds

2:00 on / 2:00 off

10 Double Dumbbell Shoulder to Overhead (50s/35s)

2 Rope Climb

-In Remaining Time-

Max Calorie Echo Bike
Sub Rope Climb with

10 Ring Row

10 Hanging Knee Raises