CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

alt emom x 15

1- 12/9 cal row

2- 20 sit ups

3- 200m jog

4- 30 DU (60 singles)

5- rest

B: Metcon (No Measure)

conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 6-12 reps per athlete

C: Overhead Squat (3 x 3@ moderate load; rest as needed)

D: Thruster (3×5 thruster @155/105; rest as needed)

E: Metcon (2 Rounds for reps)

6 min amrap:

3 devils press 50/35#

6 ttb

6 SA DB thruster 50/35# (3/3)

Rest 4 min

3 min amrap:

30 pull up

16 hang db snatch 50/35 ( 8/8)