CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Sets
50′ Walking Lunge
10 Wallballs (easy weight)
5 Calorie Echo Bike
3 Inchworms
Open Prep (AMRAP – Rounds and Reps)
GPP
EMOM x 8
Odd: 20 second Max Rep Thruster (95/65)
Even: 20 second Max Bar Facing Burpee
COMP
EMOM x 8
Odd: 20 second Max Rep Thruster (115/85)
Even: 20 second Max Bar Facing Burpee
Pair Up and have Group 1work from the 0:00-0:20 and Group 2 work from :30- :50
this should allow space for bar facing burpees
Metcon (Time)
GPP
3 Rounds
14/10Calorie Echo
100′ Single DB Front Rack Walking Lunge
3 Wall Walk
rest 1:00
COMP
3 Rounds
20/15 Calorie Echo Bike
100′ Dumbbell Single Arm Overhead Walking Lunge (50/35)
5 Wall Walks
rest 1:00
Start a new wave every 2:00, the goal. Move to the C2 Bike if there is overflow.