CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

w/ a barbell

2 rounds

5 RDL

5 clean high pulls

5 muscle cleans

5 Hang squat cleans

5 push jerks

5 in place inch worms w/push up

B: Power Clean (10 x 1 PC + 1 squat clean E:90 x 10)

E:90 x 10 sets

1 Power clean + 1 squat clean

start @70% of 1 rm power and build every 2 sets. Aim for 85-90% on last 2 sets.

C: Metcon (AMRAP – Rounds and Reps)

6 min amrap:

12 bfb

6 C&j 135/95

Rest 2:00

D: Metcon (Time)

for time:

30/24 cal assualt

30 dead lift 225/155

30/24 cal row

E: Metcon (No Measure)

Accessory / skill

4 sets:

:20 l-sit

10 ring dips

15 push ups

Rest :90