CrossFit Trivium – CrossFit
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