CrossFit Trivium – CrossFit
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)