Announcements

Rope Climb Workshop March 24th @ 6:00pm

Sign Ups at the Front

No Yoga 3/16 and 3/19

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

8/6 Calorie Row

rest :20

8/6 Calorie C2 Bike

rest :20

50′ Sandbag Carry

10 Sit-ups

-then-

Barbell Technique Work w/ Coach

3 clean grip deadlift

3 high pull

3 front squats

3 pull drop under

Squat Clean (EMOM x 8
1 Rep @ 70-75%)

Clean Grip Deadlift (@the 10:00
EMOM x 3
5 Reps @ 75-80% of 1 Rep Max Clean)

Metcon (AMRAP – Rounds)

GPP

EMOM x 20

Min 1: 15/12Calorie Row

Min 2: 20Medball Sit-ups (20/14)

Min 3: 15/12Calorie C2 Bike

Min 4: 8 Sandbag Clean (100/75)

Min 5: rest

COMP

EMOM x 20

Min 1: 18/14Calorie Row

Min 2: 15GHD Sit-ups

Min 3: 18/14Calorie C2 Bike

Min 4: 8 Sandbag Clean (150/100)

Min 5: rest
*For Today*

Sandbag to Shoulder

Hug Medball to Chest for entire medball sit-up rep

*not over the shoulder