CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 PVC RDL

5 PVC High Pull

5 PVC Power Clean

-then-

3 Rounds

200m Row

5 Barbell Cleans (keep it light)

-then-

Build to AT LEAST 3rd working weight for the workout

-then-

Work down to opening weight

Metcon (Time)

GPP

1000m/800m Row

10 Clean (135/95)

800m/650 Row

8 Clean (155/105)

600m/500m Row

6 Clean (185/125)

400m /350m Row

4 Clean (205/145)

200m Row

2 Clean (225/155)

COMP

1000m/800m Row

10 Clean (155/105)

800m/650/ Row

8 Clean (185/135)

600m/500m Row

6 Clean (225/155)

400m /350m Row

4 Clean (255/165)

200m Row

2 Clean (275/185)
These can be power or squat if needed

Bonus Fitness (No Measure)

3 Sets

10e Weighted DB Box Step Down (keep foot on box)

25’e Lateral Banded Walk