CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
200m run
into
3 sets
5 barbell strict press
:30 bar hang
5 Push press
:20 oh hold
B: Shoulder Press (Build to a heavy set of 8/4/2; rest 2 min)
B2: Weighted Pull-ups (Build to a heavy set of 8/4/2; rest 2 min )
C: Metcon (AMRAP – Rounds)
GPP
alt emom x 16
Min 1- 12 pull up
Min 2- 12 BJO 24/20″
Min 3- 8 ctb
Min 4- 12 hspu
COMP
alt emom x 16
Min 1- 12 ctb pull up
Min 2- 12 BJO 30/24″
Min 3- 4 bar muscle up
Min 4- 12 hspu
D: Metcon (3 Rounds for time)
Bonus Conditioning / Engine
3 x 1000m row ; Rest 3:00 minutes btw sets
*@5k pace