Announcements

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

No Yoga January 1st

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets

50′ Suitcase Carry

5 KB Romanian Deadlift

5 Russian Kettlebell Swings

-then-

starting w/empty Barbell

3 Sets

5 Deadlifts

3 Hang Power Clean

1 Below The Knee Squat Clean

Deadlift (EMOM x 7
5 Deadlifts @ 65-70%)

Metcon (Time)

GPP

1000m C2 Bike

20 Pull-ups

15 Squat Clean 95#/65

750m C2 Bike

20 Pull-ups

10 Squat Clean @115#/85#

500m C2 Bike

20 Pull-ups

5 Squat Clean @ 135/95

COMP

1000m Echo Bike

20 Chest to Bar Pull-ups

15 Squat Clean 135#/95

750m Echo Bike

20 Chest to Bar Pull-ups

10 Squat clean @185#/130

500m Echo Bike

20 Chest to Bar Pull-ups

5 Squat Clean @ 225/155