CrossFit Trivium – CrossFit

Warm-up (No Measure)

8 Min Mobility

-into-

3 Rounds

1:00 Bike

10 PVC Pass Throughs

10 Scap Pull-ups
Coaches, split the class into 2 groups if possible.

Group 1: Bike

Group 2: Accessory Work

@20:00

switch

Metcon (Distance)

AMRAP 20

Max Distance C2 Bike
Log the total meters, note the average watts

Accessory Work (No Measure)

Time Cap 20:00

4 sets:

5 Strict Chest to Bar Pull Up

25’-50′ Handstand Walk

6 Ring Muscle Up Catch Transitions ( ring row position to dip)  on low rings

OR

6 ring muscle up

Rest as needed
 Ring Muscle Up Transitions

feet start on ground, progress to box or jumping

Perform ring dip if possible