CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

500m row

into

3 rds

10 banded good mornings

5 deadlifts w/ barbell

B: Deadlift (Build to a moderate 3 rep deadlift, 75-85% of 1rm)

C: Metcon (AMRAP – Rounds and Reps)

GPP

18 min amrap:

100′ bw lunge

10 power clean and jerk 95/65

15 pullups/ctb

Competitor

18 min amrap:

100′ bw lunge

10 power clean and jerk 135/95

5 ring muscle up

D: Metcon (No Measure)

1:00 single arm kb hold e/ side

: 30 arch body hold, ( slight bend in knee, press through glutes, hams )

rest 1:00