CrossFit Trivium – CrossFit

Warm-Up (No Measure)

10 Minutes

400m jog

into:

3 sets

10 Empty bar good mornings

10 Empty bar high pull

5 burpees

Deadlift (5-3-1 )

16 Minutes

Take 8 minutes to build to 70%

E4MOM x 2

**4 minunte window for each set.

5 reps at 70%

3 reps at 80%

1 rep at 90%

Record your 90%

Metcon (AMRAP – Rounds)

EMOM24

GPP

Minute 1: 12 Kettbell swings 53/35

Minute 2: 12/10 cal echo

Minute 3: 15 ab mat sit-ups

Minute 4: 5 Sandbag Clean 100/75

Competitor

Minute 1: 15 Kettbell swings 70/53

Minute 2: 15/12 cal echo

Minute 3: 15 GHD sit-ups

Minute 4: 5 Sandbag Clean 150/100
——

Do not mix and match levels. If you cannot complete a round, take a round off and pick up on the next movement. Strive to complete each round for as long as you can.

Bonus Fitness (No Measure)

60 reps of each movement partitioned any way.

Banded tricep press down

Empty bar bicep curl

Banded Pull Aparts