Announcements

6 Week Barbell Class January 15- February 25th

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

Ask Coach Matt for more details!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

10 PVC Goodmorning

10 PVC Pass Throughs

5/5 Worlds Greatest Stretch

50’e Suitcase Carry

Deadlift (EMOM x 6
4 Reps @ 70-75% )

Metcon (Time)

GPP

For Time:

2 Rounds

8 Pull-ups

10 Squat Snatch 75/55

-Rest 1:00-

2 Rounds

8 Pull-ups

8 Squat Snatch 95/65

-Rest 1:00-

2 rounds

8 Pull-ups

6 Squat Snatch 115/85

-Rest 1:00-

2 Rounds

8 Pull-ups

4 Squat Snatch @ 135/95

-Rest 1:00-

Then build to a moderate single squat snatch in 4:00

COMP

For Time:

2 Rounds

8 Chest to Bar Pull-ups

10 Squat Snatch 95/65

-Rest 1:00-

2 Rounds

8 Chest to Bar Pull-ups

8 Squat Snatch 135/95

-Rest 1:00-

2 rounds

8 Chest to Bar Pull-ups

6 Squat Snatch 185/115

-Rest 1:00-

2 Rounds

8 Chest to Bar Pull-ups

4 Squat Snatch @ 225/155

-Rest 1:00-

Then Build to a moderate single Squat Snatch in 4:00
20:00 to complete the “metcon” portion of the workout. Rest 1:00 then work to build to your moderate single (21:00-25:00)