CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

5 burpees

5 clean pulls

5 clean high pulls

5 hang power cleans

(do this with intention)

B: Power Clean (7 x 1.1.1 @ 70-80%; rest :10/:90)

C: Metcon (AMRAP – Rounds and Reps)

20 min amrap:

10 deadlift @ 60%

5 weighted pull up @ 60-70%

5 strict deficit hspu ( or most difficult scale available/ strict is priority)

D: Metcon (No Measure)

Accessory Strength

4 sets:

20 back extension + :20 sorenson hold

100’ sandbag bear hug carry

Rest as needed

E: Metcon (No Measure)

Cooldown

1k light row

roll: low/midback, hamstrings, quads, IT bands, lats