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 [email protected]% 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