CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

warm up

15 -12-9

Bfb

Cal erg

A2: Warm-up (No Measure)

2 sets

:30 bar hang (active)

:15 OH barbell hold

B: Shoulder Press (strict press; build to a heavy 5,3,1; rest as need)

C: Strict Pullups (EMOM 10 – Max reps in :30 )

strict pull up :30 amrap strict pull up emom x 10 ( max 10 per minute)

NO KIPPING

D: Metcon (Time)

GPP

3 rounds for time:

10 double db cleans 35/20

10 TTB

50’ db front rack walking lunge 35/20

Into

3 rounds for time:

10 double db cleans 35/20

10 HSPU

50’ db farmer hold lunge 35/20

Score is total time

Competitor

3 rounds for time:

10 double db cleans 50/35

10 TTB

50’ db front rack walking lunge

Into

3 rounds for time:

10 double db cleans 50/35

50’ hsw

50’ db farmer hold lunge

Score is total time