CrossFit Trivium – CrossFit

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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