CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400m run

into

2 sets

:30 squat holds

:30 Front rack stretch(barbell on back)

5 front squats with empty bar

B: Front Squat (3×5 @ 70-75%; rest 2:00)

C: Metcon (No Measure)

Strength / Accessory

back rack step back lunge, 3×12 alt steps 135/95; rest :90

D: Metcon (Time)

For time:

30/24 cal assault

20 db box step overs 50/35, 24″/20″

10 ring muscle up

20 db box step overs

150’ hsw

*scale

box height and DB weight

RMU – 30 ctb/pullups, 30 bench dips

if no hs wak

1:30 accumulated HS hold of not that, 150 front rack lunge with DB