CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 PVC RDL

5 PVC High Pull

5 PVC Power Clean

-then-

3 Rounds

200m Row

5 Barbell Cleans (keep it light)

-then-

Build to AT LEAST 3rd working weight for the workout

-then-

Work down to opening weight

Metcon (Time)

GPP

1000m/800m Row

10 Power Clean (135/95)

800m/650 Row

8 Power Clean (155/105)

600m/500m Row

6 Power Clean (185/125)

400m /350m Row

4 Power Clean (205/155)

200m Row

2 Power Clean (225/155)

COMP

1000m/800m Row

10 Power Clean (155/105)

800m/650/ Row

8 Power Clean (185/135)

600m/500m Row

6 Power Clean (225/155)

400m /350m Row

4 Power Clean (255/175)

200m Row

2 Power Clean (275/185)

Bonus Fitness (No Measure)

3 Sets

10e Weighted DB Box Step Down (keep foot on box)

25’e Lateral Banded Walk