CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 rds

:30 bike

5 lunges each leg

25ft duck walk

5 front squats w/ barbell

B: Squat Clean (15 min to build to 1RM)

C: Metcon (Time)

10 squat clean for time @75-80% of part (A)

D: Metcon (Time)

GPP

6 sets:

10 db thruster (50/35) (1 DB)

10 lateral burpee over db

Rest :60

Comp

6 sets:

10 db thruster 50/35 (2 DB’s)

10 lateral burpee over db

Rest :60

total time w/ rest

E: Metcon (Weight)

Bonus fitness / Accessory

bb front rack alt step back lunge, 2x 12-14 reps; rest :90