Announcements
Murph Shirts are Available for Pre-Sale!
Last day to Order is May 13th
You can use this link to order!
CrossFit Trivium – CrossFit
Warm-up (No Measure)
1:00e Twisted Cross
-then-
3 Rounds
3 Inchworm + Push-up
5e Reverse Lunge
7 Kip Swings
9 Air Squats
Bench Press (1 Set Every 1:30
5-3-1-5-3-1-5-3-1
)
9 Total Sets
Each “wave” heavier than the last.
The goal is to build to the heaviest 5-3-1 we can for the day
Metcon (AMRAP – Reps)
GPP
4 Rounds
1:00 Max Rep Wallball (20/14)
1:00 Max Rep Toes to Bar
1:00 Max Rep KB Box Step Up(35/25) (20″)
1:00 Max Cal Echo Bike
1:00 Rest
COMP
4 Rounds
1:00 Max Rep Wallball (30/20)
1:00 Max Rep Toes to Bar
1:00 Max Rep KB Box Step Up(53/35) (24″/20″)
1:00 Max Cal Echo Bike
1:00 Rest
This is with a running clock. Switch stations every minute. Score is total reps of all 4 Rounds
*KB Box Step Up: Kettlebell is held in a goblet position