CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3:00 amrap w/ barbell

10 elbow rotations

10 front rack lunges

10 front squats

B: Front Squat (3×10 @55%)

C: Metcon (AMRAP – Rounds)

:20 on / :40 off

tng power clean and jerk (135/95)

*continue until you reach 30 reps

D: Metcon (Time)

GPP

4 rounds for time:

15 Pullups

50 ft db walking lunge (farmer hold dbs) (50/35)

10 hang db clean

COMP

4 rounds for time:

15 c2b

50 ft db walking lunge (farmer hold dbs) (70/50)

10 hang db clean

2 DB’s

E: Metcon (No Measure)

Bonus Fitness

2 sets:

30 sit up

1:00 plank

30 alt leg v-up

1:00 hollow hold