CrossFit Trivium – CrossFit
Warm Up (No Measure)
12 Minutes
2:00 Jog OR Machine of Choice
—–
EMOM x 6
With an Empty Bar
1: 5 Hang Muscle Clean + 5 Front Squats
2: 10 Push Press
3: 10 Scap Pull-ups
Buyout: 10 Strict Pull-Ups.
Clean and Jerk (1×1 building to a heavy for today)
10 Minutes
Build to a Heavy Power Clean and Power Jerk for today
Metcon (Time)
For Time – 16 Minute Time Cap
GPP
10-8-6-4-2
Squat Clean Thruster 95/65
20-16-12-6-4
Pull-Ups
GPP
10-8-6-4-2
Squat Clean Thruster 115/75
20-16-12-6-4
Chest To Bar Pull-Ups
Bonus Fitness (No Measure)
4 Sets
20 Single Leg Box Squat (10 each leg)
10 Dumbbell Romanian deadlift (moderate)
10 Glute Bridge (light weight)