CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

3 sets

3 clean pulls

3 muscle cleans

3 elbow rotations

3 hang squat clean

:10 hold at the bottom of last rep

B: Squat Clean (4 x 1 Sq. clean 80-84%)

Emom x 6 , 1 squat clean @ 74-80%

Emom x4 , 1 squat clean @ 80-84%

of squat clean

C: Clean Pull (5×1 @100%; rest as needed)

D: Metcon (AMRAP – Reps)

GPP

20 min alt emom

1-12/10 cal row

2- 5 sang bag cleans 100/75

3- 12/10 cal ski

4- 15 sit-ups

-or :50 cap per

Competitor

20 min alt emom

1- 15/12 cal row

2- 5 sang bag cleans 150/100

3- 15/12 cal ski

4- 15 ghdsu

-or :50 cap per