CrossFit Trivium – CrossFit

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A: Clean Barbell Warm Up (No Measure)

1 Round: Coach led

3 Power Shrug

3 High Elbows

3 Muscle Cleans

3 Strict Press

3 Elbow Rotations

3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **

Position 1

3 High Hang Power Cleans

(dip, pull)

Position 2

3 Hang Power Cleans

(dip + hinge, shoulders over the bar)

Position 3,

3 Low Hang Power cleans

(shoulders over the bar)

B: Metcon (Time)

6 Rounds For Time

5 Squat Clean @ 65%

Rest 1:30 after each round

total time w/ rest

C: Metcon (Time)

GPP

8 Rounds For Time

8/6 Calorie Row

8 Deadlift 155/105

COMP

8 Rounds for Time

10/8 Calorie Row

10 Deadlift 225/155