CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400m run

3 sets, 3 each

clean pull

Clean high pull

muscle clean

elbow rotations

Front squats

hang squat cleans

B: Squat Clean (3×1.1.1.1 reps @ 70-75% of PC; rest :05/ :90)

C: Front Squat (6 x 2 @ 78-82 %; rest 2:00)

D: Metcon (3 Rounds for time)

GPP

3 sets:

12 clean and jerk 95/65

12 bfb

12 C2B

Rest :90

Competitor

3 sets:

12 clean and jerk 135/95

12 bfb

6 rmu

Rest :90

E: Metcon (No Measure)

Bonus Fitness / Accessory

3x 4 rope afap; rest :90

3x 30 ghdsu; rest :90