CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

200m run

5 pushups

:30 shoulder tap

5 seal pushups

:30 bar hang

B: Bench Press (4×4 @ 75-82%; rest :90)

C: Metcon (No Measure)

5 x

12 butterfly/kipping C2b ; rest :30

7 shspu deficit 2″ ; rest :60 (11 hspu/ 16 abmat )

D: Metcon (3 Rounds for calories)

C) 3 sets:

3:00 on/ 3:00 off

2 rope climb

10 s2oh (135/95)

max cal assault in remaining time

E: Metcon (No Measure)

Accessory

2 sets:

10 ring dip + :08 hold at lockout of last rep

12 feet elevated false grip ring row

75′ sled push + 75 ‘ sled pull

rest :90