CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:20 each leg couch and pigeon
tthen
2 sets
10 lunges
5 squat jumps
:20 squat hold
B: Back Squat (5×3 @80-82%)
C: Metcon (AMRAP – Rounds and Reps)
GPP
4 x 3:00 on / 2:00 off
21/ 15 cal Bike erg
12 alt db hang clean and jerk 50/35
9 ttb (Knees to elbows/Knee raises
9 Chest to bar/ Pullups
Competitor
B- 3:00 on / 2:00 off x 4 sets:
21/ 15 cal Echo
12 alt db hang clean and jerk 70/50
9 ttb
6 BMU
D: Metcon (No Measure)
Bonus Fitness / Accessory
accumulate 100 of each
banded good mornings
banded bicep curl