CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets:

:30 echo bike (sprint)

50’ kb farmer carry

5 bj step down

B: Metcon (AMRAP – Reps)

Skill

4x

A1) 6-12 hspu; rest :20

A2) 15-20 kb russian swing (53/35; rest :90)

Competitor

4x

B1 – 6-12 shspu; rest :20

B2 – 15-20 kb russian swing (70/53; rest :90)

C: Metcon (3 Rounds for reps)

GPP

3 sets

4:00 on / 2:00 off

500m ski/row

6 Pullups

5 wall walks

6 CTB

Competitor

3 sets

4:00 on / 2:00 off

500m ski

3 BMU

50’ hsw

3 ring muscle up

each 100m is 1 rep, each 25ft is 1 rep