CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3-4 sets

10 pass throughs

5 snatch balance

5 OHS

* switch to barbell for 5/5 if you feel comfortable

B: Power Snatch (3x 1 snatch balance + 2 ohs @70-75% of PS )

C: Snatch Pull (3×4 snatch pull at last weight of part A)

D: Metcon (2 Rounds for time)

2 sets:

20/15 cal assault

15 power snatch 95/65

10 bfb

rest 4:00

waterfall start

E: Metcon (Time)

Bonus Fitness / Cooldown

50 ttb for time

Or

15 muscle up (either variation)

Cooldown

4 way shoulder stretch 1:00 each

thread the needle :30 each arm

down dog 1:00