CrossFit Trivium – CrossFit
A: Clean Barbell Warm Up (No Measure)
1 round: Coach led
3 power shrug
3 high elbows
3 Muscle Cleans
3 strict Press
3 Elbow Rotations
3 Front Squats
Then:
1 time through ** SHOULD HEAR YOUR FEET **
Position 1
3 high hang Power cleans (dip, pull)
Position 2 (dip + hinge, shoulders over the bar)
3 hang power cleans
Position 3(shoulders over the bar), then 2
3 hang Power cleans
B: Clean (Build to a heavy in 10 min (squat or power))
C: Clean Grip Deadlift (3×7 @ 70-75%; rest :90 )
D: Metcon (AMRAP – Rounds)
EMOM 24
1- 10 bfb
2- 16 wall ball (20/14)
3- 16/12 cal c2bike
4- 50 DU
Max score = 24
Only count rounds completed Rx