CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

AMRAP 6

100m ski erg

3 wall walks

6 pushups

9 shoulder taps each

:30 Bar hang

B: Bench Press (7×3@ 78-82%; rest :90)

C: Metcon (AMRAP – Reps)

alt emom x6

:45 amrap c2b

:45 amrap shspu

D: Metcon (2 Rounds for time)

2 sets

500/400m ski

15 dB bench 50/35

500/400m row

15 dB bench 50/35

Rest remaining time until next set

Waterfall start every 3:00

Group 1 0:00

Group 2 3:00

Group 3 6:00

Group 1 9:00 … etc

E: Metcon (No Measure)

Accessory / Strength/core

accumulate

20 strict pull up

1 minute hanging L-Sit