CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets

200m run

5 hang power cleans

5 front squats

5 front rack lunges each

B: Squat Clean (6 x 1 squat clean + 1 squat clean and jerk)

6x 1 squat clean + 1 squat clean and jerk @ 70-75% of 1 rm squat clean

C: Clean Pull (4×2 clean pull @90% of 1rm clean; rest :90)

D: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

E: Metcon (No Measure)

Bonus Fitness / Cooldown

for quality:

24 muscle up (either variation)

2 sets:

:40 glute bridge (:02 eccentric)

:40 banded monster walk (smooth pace)

rest as needed

Cooldown

4 way shoulder stretch with bands :30 each

seated saddle 1:00