CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

:20e Twisted Cross

5 Push-ups

10 Air Squats

-then-

2 Sets

5 Empty Barbell Bench Press

5 Toes to bar (or Sit-ups)

5 Hang Power Snatch
Leave time between Strength and Metcon to Warm-up Gymnastics and Barbell Movements

Bench Press (Every 2:00 x 5
5 reps @ 70%)

Metcon (AMRAP – Rounds)

GPP

EMOM x 24

Min 1: 12 Toes to Bar

Min 2: 12 Power Snatch (75/55)

Min 3: 12Pull-ups

Min 4: 12 Thrusters

Min 5: 6 Chest to Bar

Min 6: Rest

COMP

EMOM x 24

Min 1: 12 Toes to Bar

Min 2: 12 Power Snatch (95/65)

Min 3: 12 Chest to Bar Pull-ups

Min 4: 12 Thrusters

Min 5: 6 Bar Muscle Ups

Min 6: Rest
Ideally 2 Heats that we waterfall into.