CrossFit Trivium – CrossFit
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