Announcements

We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.

https://themurphchallenge.com/pages/the-workout

CrossFit Trivium – RECESS

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W-U: Metcon (No Measure)

4 x

5 inch worms

10 squats

5 burpees

then

1:00 couch and pigeon

RBwu: Warm-up (No Measure)

3 min bike/ski/row

3rds

5 1, 3/4 squats

10 kips

15 plate oh squats

Skill: Metcon (No Measure)

5 sets

6 burpees

8 air squats

10 Box jumps (plate Jumps)

RBL: Metcon (No Measure)

5x

50ft DB Lunges

Ss / w

5x 6/8/12

Toes to bar or knee raises

WOD: Metcon (No Measure)

3 rds for time

10 Medball over box

100 ft shuttle run

5 hrpu

100ft shuttle run

RBWOD: Metcon (No Measure)

Mini-Murph

For time

400m run (340 air runner)

10 rds

5 pullups

10 pushups

15 squats

400m rune (340 air runner)

Game: Metcon (No Measure)

Kids choice!