CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 way hip stretch(:30 at each)
Hand down. Elbow down, elbow on inside of knee.hand on inside of knee
3 rounds w/ empty barbell:
10 good mornings
5 clean pulls
3 hang cleans
1 front squat
B: Squat Clean (6 x 1 squat clean + 1 front squat @ 85-90%; :90 r)
% off of squat clean
C: Metcon (Time)
for time:
15-12-9-6-3
thruster 95/65
*200m after each set
Shoot for UB thrusters
Yes, you finish with 200m run after set of 3
D: Metcon (No Measure)
EMOM 9
1 – 20/15/12 wall ball 20/14#
2- 20/15/12 ghdsu ( 25/20/15 sit up )
3- 20/15/10 cal ski
*scale as needed to finish work in :50 maximum