CrossFit Trivium – CrossFit

Gymnastics/Weightlifting *needs review* (5 Rounds for weight)

EMOM x 10

Min 1: Bar Muscle-Up Drill

Min 2: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean to Heavy for the Day
Bar Muscle-Up Drills + Progressions

8-10 Bar Kip Swings , building height with each kip swing

2-3 Toenail Spot Bar Muscle-Up

2-3 Bar Muscle-Up Hip Pop Swing

1-2 Banded Hip to Bar Drill

1-2 Banded Bar Muscle-Ups , Light to moderate band

Metcon *needs review* (No Measure)

COMP

4 Sets

AMRAP 3

10 Bar Muscle-Ups

10 Front Squats, 185/125

-Max Calorie Echo Bike

1:30 Rest Between Rounds

Bonus Fitness (No Measure)

15:00 minute EMOM, 3 Sets

Minute 1: 30 Second KB Russian Twists

Minute 2: 30 Second Tall Kneeling Horn KB Bicep Curls

Minute 3: 30 second Hanging Straight Leg Raises

Minute 4: 30 Second Banded Lat Pull-Downs

Minute 5: Rest