CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
200m run @ 75%
then
3 RNFT
5 hip switches each
5 reverse lunges each
5 barbell back squats
5 pass throughs
B: Back Squat (6@70%, 6@80% 3@90%, 2@90-95%)
12 Minute Cap
C: Squat Snatch (Snatch complex – 4 x 3 @75-80%)
4 x 1 squat snatch + 1 hang squat snatch + 1 ohs @75-85% of squat snatch; rest :90
15 Minute Cap
D: Metcon (3 Rounds for time)
GPP
3 sets:
15/10 cal assault
10 bbjo 24/20 *use hands to get over box
5 sandbag cleans over the shoulder (100/50)
rest 2:00
Comp
3 sets:
15/10 cal assault
10 bbjo 30/24 *use hands to get over box
5 sandbag cleans over the shoulder (150/100)
rest 2:00