CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3-4 sets time permitting
200m run
5 barbell strict press
:30 barbell OH hold
5 strict press
:20 hs hold
B: Shoulder Press (6 total sets)
Strict press, 10 @ 55%, 6 @70%, 4 @80%; rest :90 x2 waves, increase 5# on second waves
C: Metcon (3 Rounds for reps)
GPP
3 sets:
5:00 amrap
20/15 cal row (buy in)
amrap remaining time-
9 pull up
12 kipping HSPU
200ft Dual kb OH walk #53/35
rest 3:00
Competitor
3 sets:
5:00 amrap
20/15 cal row (buy in)
amrap remaining time-
3 ring muscle up (9 c2b/pull up)
6 deficit hspu 2″/1″
25′ hsw
rest 3:00
D: Metcon (No Measure)
accumulate 2:00 in hanging bent knee L-sit