CrossFit Trivium – CrossFit

Warm-up (No Measure)

8 Minutes

400m jog

into

3 sets

8 – Empty bar hang squat cleans

6 – Scap + 2 strict pullups (Kipp only if needed)

8 – Empty bar clean pulls

8 – Mountain climbers

Squat Clean (AMRAP 3 @ 60% )

12 minutes

9 minutes to build to 60% of 1rm squat clean

AMRAP3

Max Reps Squat Clean at 60%

Metcon (Time)

20 Minutes

Rest 5:00 from Max Reps Squat Clean

At the 8:00 mark:

GPP

5 rounds for time

7 Thrusters #95/65

7 Pull-ups

Competitor

5 rounds for time

7 Thrusters #115/85

7 Chest-to-bar pull-ups

15 minute Time cap.

(23:00 on the clock from the start of the squat clean AMRAP)

Bonus Fitness (No Measure)

10 Minute cool-down C2 bike