CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400m run

then

3 rds

5 barbell front squats

5 elbow rotations

5 FR lunges each leg

B: Front Squat (5×4-5 @75-78%; rest 2:00)

C: Metcon (Time)

:60 on / :30 off

power clean and jerk 135/95

*continue until you hit 40 reps

*6 interval cap

D: Metcon (Time)

GPP and Comp

21-15-9

hang power snatch 95/65

ohs

bfb

10:00 cap

E: Metcon (No Measure)

Bonus Fitness

2 sets:

:30 v-up

:30 hanging L sit

40 seated pike lifts

rest :60 btw sets