CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

Alternate with a partner

3 rounds each

:30 bike

10 empty barbell thrusters

5 burpees

B: Metcon (Time)

Teams of 2

10 Alternating rounds for time:

GPP:

21/15 cal assault

12 BBJO 24/20

8 thruster (95/65)

COMP:

21/15 cal assault

12 BBJO 30/24

8 thruster (135/95)

C: Metcon (No Measure)

4 sets:

10 dumbbell bench press

10 parallette bar pushups

10 ghdsu
Bench press: AHAP unbroken sets

D: Metcon (No Measure)

3 sets:

10 dumbbell reverse fly

30 banded face pulls

20 barbell wrist extensions