CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 rds
:30 ski
10 pass throughs w/ PVC
5 Snatch grip push press
5 Snatch Balance
5 Hang squat snatch
if early to class, 4 way banded shoulder stretch
B: Squat Snatch (1 squat snatch emom x 8 @70-75% of squat snatch)
C: Metcon (AMRAP – Rounds and Reps)
GPP
12 min amrap
30/21 cal row
30 wall ball 20/14
15 power snatch 75/55
Competitor
12 min amrap
30/21 cal row
30 wall ball 30/20
15 power snatch 95/65
D: Metcon (No Measure)
Bonus Fitness / Strength
4 set:
10 db bench
15 ring row
:30 straight arm plank shoudler tap
:30 supinated hang
Rest :60