CrossFit Trivium – CrossFit

Metcon (AMRAP – Reps)

GPP

5 Sets

4:00 minute AMRAP

1:00 Max Partner Med Ball Sit-Ups 20/14lb

400m Run w/ Med Ball

-In the Remaining Time Max Rope Climbs 15ft

1:00 minute rest between sets

Score = Total Reps of Sit-Ups and Rope Climbs

Rope Climbs = 4 Medball Sit-Up Reps

COMP

5 Sets

4:00 minute AMRAP

1:00 Max Rep Synchro V-ups

400m Run w/ Med Ball (30/20lb)

-In the Remaining Time Max Legless Rope Climbs 15ft

1:00 minute rest between sets

Score = Total Reps of Sit-Ups and Rope Climbs

Rope Climbs = 4 V-up Reps
GPP= 1 Medball

Comp= 2 Medballs

Warm-up (No Measure)

1 sets:
10 alt mountain climber lunges
50’ toe sweep
25’ gate opener
25’ gate closer
Then:
2 rounds
100ft shuttle run
8 alt v-ups
8 sup. Scap pull-ups