CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

400m run

Into

3 sets

5 barbell power cleans

5 barbell shoulder to OH

5 elbow rotations

B: Clean and Jerk (1 Power clean + 1 hang squat clean + 1 split jerk)

E2MOM x14 @ 84-86% of 1rm clean and jerk

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
10 minute time cap

D: Metcon (No Measure)

EMOM 15

Min 1 – Alternating leg pistols

*14-20 reps based on ability

Min 2 – Ghd sit ups or v-up

* 10-18 reps based on ability

Min 3 – Calorie assault bike

* GPP 12/9, Competitor 16/12