CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
1:00 row/ski
3 strict press
3 push press
3 push jerks
:15 OH hold w/ barbell
B: Shoulder Press (build to a heavy 5,3,1; rest as needed)
C: Strict Pullups (total strict pull-ups)
strict pull up :30 amrap strict pull up emom x 10 ( max 10 per minute)
NO KIPPING
D: Metcon (AMRAP – Rounds and Reps)
GPP
8 min amrap:
10 hang power clean 95/65
12 TTB
24 air squats
rest 2:00
Competitor
8 min amrap:
10 hang power clean 95/65
12 TTB
12 alt pistols
rest 2:00
E: Metcon (Time)
GPP
2 rounds for time:
15 hang power snatch 95/65
10 HSPU
20 front rack alt step back lunge 95/65
Competitor
2 rounds for time:
15 hang power snatch 95/65
50’ hsw
20 front rack alt step back lunge 95/65