CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
Alt emom x 9
1-:30 row / ski
2- 10 banded face pul
3- 10 push up
B: Snatch Complex (3 )
3×3 power snatch + 2 squat snatch @ 70-75% of power snatch
rest 2:00
C: Back Squat (3 x 3 back squat @ 80-85%)
D: Metcon (4 Rounds for reps)
GPP
4 x AMRAP 4 (1:00 rest)
15 – Thrusters 75/55
12 – pullups
9 – Bar facing burpees
Competitor
4 x AMRAP 4 (1:00 rest)
15 – Thrusters 95/65
12 – Chest to Bar pullups
9 – Bar facing burpees
each amrap picks up where the other left off. i.e. finished with 5 bfb, start the next with 4 BFB