Announcements
*Double Under Clinic* with Coach Matt
Thursday December 8th @ 6:00pm
Sign Up at the Front
BeReady Injury Screenings
December 12, from 12:00pm-6:00pm
Sign up here:calendly.com/bereadypt/cftrivium
CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
3 Strict Pull-ups (or best option)
5/5 Single Arm DB Strict Press
3 Toes to Bar (or best option)
:30 Echo Bike (increasing pace)
Strict Press (In a 15:00 window
Build to a Heavy Set of 5)
Also build to a heavy 5 rep Strict Pull-up
Metcon (AMRAP – Rounds)
GPP
EMOM x 20
Min 1: 10 Chest to Bar Pull-ups
Min 2: 10 Shoulder to Overhead (95/65)
Min 3: 10 Toes to Bar
Min 4: 10 Handstand Push-ups
COMP
EMOM x 20
Min 1: 16 Chest to Bar Pull-ups
Min 2: 12 Shoulder to Overhead (135/95)
Min 3: 6 Ring Muscle Ups
Min 4: 12 Strict Handstand Push-ups
*if possible scale the rep count before scaling the movement