CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

3/3 Goblet Cossack Squats(rig assisted if needed)

10 Scap Pull-ups

5 Kip Swings

-then-

2 Rounds

5 Wallballs

10 Jump Rope

3-5 Pull-ups

(2nd Round 1-2 Bar Muscle Up)

-then-

Empty Barbell Warm-up

Front Squat (Every 2:30 x 5
1 Front Squat + 1 Pause Front Squat + 1 Front Squat)

Goal is to build up to 85% of 1 Rep Front Squat

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 15

20 Wallball 20/14

30 Double Unders

3-6-9-12-15… Pull-ups

COMP

AMRAP 15

20 Wallball 20/14

60 Double Unders

3-6-9-12-15… Bar Muscle Ups