CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 sets
10 banded good mornings
10 each shoulder taps
10 pushups
B: Clean Grip Deadlift (3×10 @65%)
C: Bench Press (3×10 @65%)
D: Metcon (2 Rounds for time)
GPP
4 rounds for time:
10 power snatch 95/65
15 pullups
@ 6 min
4 rounds:
10 hang clean 95/65
9 CTB
Competitor
4 rounds for time:
10 power snatch 135/95
5 bmu
@ 6 min
4 rounds:
10 hang clean 135/95
3 ring muscle up
E: Metcon (No Measure)
Bonus Fitness / Gymnastics
3 sets:
10 strict ring dip
:30 l sit
rest as needed