CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400m run

into

3 clean pulls

3 clean high pulls

3 muscle cleans

3 elbow rotations

3 front squats

3 hang squat cleans

B: Clean (6 x 1 @ 80-85%)

Clean ( power or squat )

Every 2 min x 4 sets

3 Cleans @ 75-80%

Every :90 x 6 sets

1 Clean 80- 85%

Score your 6×1

C: Clean Grip Deadlift (4×2 @ 110% 1 RM clean; rest :90)

D: Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 Deadlift 115/85

5 Power snatch 115/85

15 Toes To Bar

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:

:30 hollow body

20 ring push ups