CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 each
Couch and pigeon
Then
1:00 front rack hold
Into
3 sets
3 clean pulls
3 hang squat cleans
3 FS
B: Squat Clean (4×1.1.1.1 @85-90%)
4 x 1.1.1.1 squat clean @85-90% of last week 1 rm; rest :10 btw cleans / 2:00 btw sets
C: Metcon (Weight)
DB SA oh walking lunge 2×50’ e/ side; rest :60 btw arms
D: Metcon (AMRAP – Rounds and Reps)
GPP
10 min amrap:
5 thruster 95/65
20 du or 40 singles
Comp
10 min amrap:
5 thruster 115/85
20 du