CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
200m run
5 hang power cleans
5 front squats
B: Power Clean (emom8 – 2 power clean (add 5-10 # form last week)
C: Front Squat (6×6 @ 80% of squat clean max)
D: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
E: Metcon (No Measure)
– 3 sets:
8 db bench
8 single at dB row each side
16 v-up or ghdsu (cap at 30 total reps if you never have done ghdsu)