Announcements

Saturday, October 22,
CrossFit Trivium’s Halloween A Series of Unfortunate Event
Random Teams of 4
3 Workouts for all levels
Prizes for Best Costume and Podiums!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Minutes

Max Rep Single Under Crossovers

-then-

2 Rounds

500m Bike (C2 or Echo)

10 Scap Pull-ups

10 PVC Pass Throughs

-finally-

Barbell Technique w/ Coach

Push Jerk + Split Jerk (4 Sets
1 + 1 @ 80-85%)

EMOM x 8

Odd: 1 Push Jerk + 1 Split Jerk

Even: 5-8 Renegade Push-ups

(Push Up + L/R Dumbbell Row)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 4

20 Single Unders

6 Pull-ups

20 Single Unders

6 Toes to bar

-rest 2:00-

AMRAP 4

20 Double Unders

6 Chest to Bar

20 Double Unders

2 Strict Pull-ups

COMP

AMRAP 4

20 Single Unders

6 Pull-ups

20 Single Unders

6 Toes to bar

-rest 2:00-

AMRAP 4

20 Double Unders

6 Chest to Bar

20 Double Unders

2 Bar Muscle Ups

* Comp- all jump rope must be unbroken

Goal 4+ Rounds for each.

For scoring purposes, add up all the completed rounds first and put that in one column.  Then, add all the additional reps for both AMRAPs and put that in a separate column

Bonus Fitness (No Measure)

4 Sets

4 Wall Walks

4 Wall Facing Handstand Push-ups

:30e Elbow Side Plank