CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

8 KB Romanian Deadlift

5/5 KB Strict Press

5 Russian Kettlebell Swing

5 cal row

3 Inchworm + Push-up

-then-

Empty Barbell Warm-up w/ Coach

Power Clean and Jerk (10:00 to Build to a heavy Single for the day)

Barbell Cycling (2 Rounds for weight)

2 Sets:

10 Clean and Jerks@60-75% of the heavy for the day.

Rest 1:00 between sets
These are meant to be unbroken. If we fail to go unbroken the first round, drop weight for the second.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 20

15/11 Calorie Row

10 Russian Kettlebell Swings (53/35)

5 Burpee To Target

COMP

AMRAP 20

21/15 Calorie Row

10 Russian Kettlebell Swings (70/53)

5 Burpee To Target

Bonus Fitness (No Measure)

3 Rounds

1:00 Plank

10/10 Paloff Press

20 Hip Extensions

rest 1:00