CrossFit Trivium – CrossFit
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