CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets

:20 squat hold

5 jump squats

:20 front rack hold stretch (elbows up)

5 internal hip rotations each

B: Front Squat (5×2 @ 80-90%; rest :10/:90)

C: Clean Grip Deadlift (4×2-3 @ 80-85%of deadlift; rest :90 )

D: Metcon (AMRAP – Rounds)

GPP

20 min alt emom

1- 12/8 cal ski

2- 10 ghdsu

3- 12/8 cal bike

4- 12 kb swing ahap

Competitor

20 min alt emom

1- 16/12 cal ski

2- 10-20 ghdsu

3- 15/11 cal bike

4- 12 kb swing ahap