CrossFit Trivium – CrossFit

Strict Press (Every 2:00 x 6
Sets 1-3: 5 Reps @ 70%
Sets 4: 3 Reps @ 75%
Sets 5: 3 Reps @ 77%
Sets 6: 3 Reps @ 80%
)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

20 Wall Balls 20/14lb

10 Chest To Bar Pull-Ups

5 Squat Snatches 115/85lb

COMP

AMRAP 12

20 Wall Balls @ 30/20lb

15 Chest To Bar Pull-Ups

5 Squat Snatches @ 155/105lb
*scale the reps of the Chest to Bars if possible before defaulting to Pull-ups

*if life is feeling good, scale up to 185 for COMP.

Bonus Fitness (No Measure)

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Weighted Wall Sit

:20/:20 second Copenhagen Plank Hold