CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

800m run

into

3 sets

5 empty bar thrusters

:15 AB sprint

:45 recovery

B: Thruster (Build to a heavy 3 rep thruster from rack)

C: Metcon (AMRAP – Rounds)

EMOM 5 – 10 TTB

*score is rounds

scale – knee to elbow, knee raises, toes to rig

D: Metcon (Time)

4 rounds for time:

20 /16 cal row

10 burpee over rower

5 thruster 135/95#