CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3:00 bike warmup
3 rds
5 clean pulls
5 hang muscle cleans
5 Elbow rotations
5 jerks
B: Clean and Jerk (5 x 3 + 1)
5 x 3 power clean + 1 split jerk @ 75-85% of split jerk ; rest :90 btw
C: Metcon (Time)
5 rounds for time:
15/10 cal row
10 burpee over rower
30 DU
The numbers are low so consistent movement is the goal. LEave enough gas for the final rd!
D: Metcon (AMRAP – Reps)
alt emom x 12
1 – 22/17/14 wall ball
2- 20/15/12 ghdsu ( 25/20/15 sit up )
3- 20/15/10 cal ski
*scale as needed to finish work in :50 maximum