CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

5 PVC Pass Throughs

5 PVC Strict Press

-then-

2 Rounds

25′ Walking Lunge

6/4 Calorie Echo Bike

3 Strict Pull-ups

Strict Press (Every 2:00 x 5
5 Reps)

60-65-70-75-80%

Skill Work (No Measure)

8:00-10:00 Bar Muscle Up Drills

Kip Swings

Hips to Bar

Box Assisted Bar Muscle Ups (turn over)

Metcon (AMRAP – Rounds)

GPP

EMOM x16

Min 1: 1 Bar Muscle Up + 5 Chest to Bar

Min 2: 15/12 Calorie Echo Bike

Min 3: 50′ Single KB Front Rack Walking Lunge (53/35)

Min 4: Rest

COMP

EMOM x 16

Min 1: 8 Bar Muscle Ups

Min 2: 20/15 Calorie Echo

Min 3: 50′ Double KB Front Rack Walking Lunge (53/35)

Min 4: rest
reduce reps to be finished within :45-:50 of the minute