CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
6-minute AMRAP:
0:30s pigeon stretch each leg
10 glute bridges
5 ring-rows
5 air squats at a 33×1 tempo
B: Back Squat (2×8 @ 75% 2×4 @85%)
C: Metcon (Time)
squat clean
20 for Time @70% of 1 rm power clean
D: Metcon (AMRAP – Rounds and Reps)
GPP
7 min amrap
7 power snatch 95/65
3 burpee c2b
Competitor
7 min amrap
7 power snatch 95/65
3 bmu
Rest 3 min
E: Metcon (AMRAP – Reps)
4 sets:
16 alt step back lunge ( front rack) (95/65); rest 1:00
Max UB thruster (-2); rest 3:00
The (-2) means go max effort minus 2 reps, so 96% not 100%
Score is total thrusters