CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds
5 PVC Pass Throughs
5 PVC Behind the Neck Strict Press
5 Wallballs
:30 Row

Hang Power Snatch (Build to a heavy triple
12:00 Time Cap)

These are touch and go reps

Snatch Pull (3 x 1 @ 110%
6:00 Time Cap)

Back Squat (Build to a heavy triple for the day

12:00 Time Cap)

Metcon (Time)

16 Min Cap

GPP

For Time:

50 Wallball 20/14

40 Calorie Row

30 Hang Power Snatch 45/35

20 Pull-ups

Comp

For Time:

80 Wallball 20/14

60 Calorie Row

40 Hang Power Snatch 75/55

20 BMU