CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

into

3 sets

3 strict press

3 push press

3 push jerks

3 split jerks

:15 OH HOLD

B: Push Jerk (5 x 1 PJ + 1 Split Jerk 80-85%)

Push jerk + split jerk

5x 1 + 1 @ 80-85% of push jerk

C: Bench Press (BB bench press 3×3 @ 90% of last weeks heavy 3 rep)

D: Metcon (4 Rounds for time)

4 sets:

15 pull up

15 hspu

15 bbjo 24/20″

Rest :90 btw sets

D: Metcon (4 Rounds for time)

4 sets:

15 pull up

15 hspu

15 bbjo 24/20″

Rest :90 btw sets

E: Metcon (No Measure)

Bonus fitness / Accessory

3 sets:

15 seated db arnold press

10 wall walk

1:00 straight arm plank