CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3x500m row; rest 1:00 btw
After each 500m,
3 strict press, 3 push pres, 3 split jerks
w/ empty barbell
B: Push Press (2×2 @ 85-88%; rest 2 min)
C: Split Jerk (in 5:00, build to 1 rep at 90+)
D: Metcon (AMRAP – Rounds and Reps)
8 min amrap:
8 (4/4) hang db snatch 50/35
4 ring muscle up or 12 pull up
Rest 4:00
E: Metcon (Time)
For time:
20 alt db hang clean and jerk 50/35#
20 BMU or 30 c2b or 30 pullups
20 hspu
Scaless
Lower the weight
bands for pullups
abmats for hspu, or off a box