CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

6:00AMRAP

3 strict pull ups

6 air squats at a 33X1 tempo

9 calorie bike/row/ski

into

coach led snatch warm-up

B: Power Snatch (6x 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% )

6 sets of 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% of POWER SNATCH

C: Clean Pull (3×3 @ 102%; rest 2:00)

D: Metcon (Time)

GPP

5 rounds for time:

15 pull up

15 wall ball 20/14

15/12 cal Bike erg or row

* 20 min cap

Competitor

5 rounds for time:

20 pull up

20 wall ball 20/14

20/15 cal echo

* 20 min cap