Announcements
*Double Under Clinic* with Coach Matt
Thursday December 8th @ 6:00pm
Sign Up at the Front
BeReady Injury Screenings
December 12, from 12:00pm-6:00pm
Sign up here:calendly.com/bereadypt/cftrivium
CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
1:00 Bike of Choice (increasing pace each round)
10 Banded Goodmorning
3-5 Strict Pull-ups
Clean Grip Deadlift (4 x 3-5 @ last Clean and Jerk Weight)
rest about 1:00 between efforts
Metcon (Time)
GPP
For Time:
20 Clean and Jerk (95/65)
25 Toes to Bar
Rest 2:00
25 Toes to Bar
20 Clean and Jerk (95/65)
COMP
For Time:
20 Clean and Jerk (135/95)
15 Bar Muscle Up
Rest 3:00
15 Bar Muscle Up
20 Clean and Jerk
(135/95)
Note the different rest times
score is total time including the rest
Modify Toes to Bar w/ Sit-ups, Hanging Knee Raises, or Knees to Chest