Announcements

Rope Climb Workshop March 24th @ 6:00pm

Sign Ups at the Front

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 Calorie Ski

7 Goblet Squats

25′ Walking Lunge (no weight)

-then-

Empty Barbell Warm-up with Coach

3 clean grip deadlift

3hang high pull

3 hang muscle clean

3 front squat

3 power clean

3 squat clean

Clean (15:00 to Build to Heavy Single)

*if you finish early

3 x 7 Clean Grip Deadlifts @ 70% of your heavy clean for the day

Metcon (AMRAP – Rounds)

GPP

EMOM x 24

Min 1: 50′ Dumbbell Front RackWalking Lunge (50/35)

Min 2: 12/10Calorie Ski

Min 3: 15 Wallballs (20/14) (10’/9′)

Min 4: rest

COMP

EMOM x 24

Min 1: 50′ Double Dumbbell Front RackWalking Lunge (50s/35s)

Min 2: 15/12 Calorie Ski

Min 3: 15 Wallballs (20/14) (11’/10′)

Min 4: rest

Bonus Fitness (No Measure)

3 Sets

4-8 ring dip + :05 hold at lockout of last rep

10 Feet Elevated False Grip Ring Row

24eSingle Arm Banded Tricep Extension

50′ Sled Push + 50′ Sled Pull

rest :90