CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
w/ a barbell
2 sets
5 strict press
5 push press
5 push jerks
:30 barbell OH hold
B: Metcon (2 Rounds for time)
Pre-Lift
2 x 1k row @:03-:05 faster than 5k pr pace
Rest 3 minutes btw sets
C1: Shoulder Press (3×5 @70-80%)
C2: Weighted Pull-ups (Weighted Pull up, 3×3-5 @50-60%; rest 2 min )
D: Metcon (AMRAP – Rounds and Reps)
12 min amrap:
10 hspu
10 TTB
10 alt db hang clean and jerk (50/35)
*scale
hspu – add abmats or off box
TTB – Knees to elbow, knee raises, toes to rig