CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 rds

20 shoulder taps (10 each)

:30 bar hang

5 pushups 3.1.1 tempo

B1: Bench Press (build to a heavy 3 rep – 15 min superset with)

B2: Metcon (Weight)

3x 10 single arm db row ahap; rest :60

C: Metcon (AMRAP – Rounds)

GPP

EMOM 25

Min 1 – 10/8 cal bike

Min 2 – 10 box jump overs (24/20) (step down)

Min 3 – 12/8 cal ski erg

Min 4 – 12 TTB

Min 5 – Rest

Competitor

EMOM 25

Min 1 – 15/12 cal echo bike

Min 2 – 10 box jump overs(30/24) (step down)

Min 3 – 15/12 cal ski erg

Min 4 – 15 TTB

Min 5 – rest