CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

emom 6

Min 1 – :30 row

Min 2 – 5 Box Jump to depth drop

B: CG Deadlift (5×3 – build to heavy 3 in 5 sets)

C: Metcon (No Measure)

c1) 3 x 10-14 alt Pistols ; rest :60

c2) 3x 10-14 back ext; rest :60

Use a band, a post, or a bench if not proficient in pistols

D: Metcon (5 Rounds for time)

Waterfall start

GPP

Every 3 min x 15 minute

9/7 cal bike erg

9 deadlift 135/95

9 hspu

Comp

Every 3 min x 15 minute

9/7 cal echo

9 deadlift 185/135

9 s. hspu