CrossFit Trivium – CrossFit

Metcon (9 Rounds for distance)

GPP

3Rounds Through

AMRAP 2

20 Medball Sit-ups (20/14)

Max Distance Run

rest 1:00

AMRAP 2

20 Box Jump Over (20″ for all)

Max Distance C2 Bike

rest 1:00

AMRAP 2

10/10 Single Arm Dumbbell Hang Snatch (50/35)

Max Distance Ski

rest 1:00

AMRAP 2

20 Single DB Reverse Lunge (50/35)

Max Distance Row

rest 1:00

3Rounds Through

COMP

AMRAP 2

20 GHD Sit-ups

Max Distance Run

rest 1:00

AMRAP 2

20 Box Jump Over (24/20)

Max Distance C2 Bike

rest 1:00

AMRAP 2

10/10 Single Arm Kettlebell Snatch (53/35)

Max Distance Ski

rest 1:00

AMRAP 2

20 Single DB Front Rack Reverse Lunge (50/35)

Max Distance Row

rest 1:00
Ideally we are looking for :40-1:00 of movement work and 1:20-1:00 of Erg Work. Modify reps appropriately.