CrossFit Trivium – CrossFit

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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