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CrossFit Trivium – CrossFit

Warm-up (No Measure)

1:00e Twisted Cross

-then-

3 Rounds

3 Inchworm + Push-up

5e Reverse Lunge

7 Kip Swings

9 Air Squats

Bench Press (1 Set Every 1:30
5-3-1-5-3-1-5-3-1
)

9 Total Sets

Each “wave” heavier than the last.

The goal is to build to the heaviest 5-3-1 we can for the day

Metcon (AMRAP – Reps)

GPP

4 Rounds

1:00 Max Rep Wallball (20/14)

1:00 Max Rep Toes to Bar

1:00 Max Rep KB Box Step Up(35/25) (20″)

1:00 Max Cal Echo Bike

1:00 Rest

COMP

4 Rounds

1:00 Max Rep Wallball (30/20)

1:00 Max Rep Toes to Bar

1:00 Max Rep KB Box Step Up(53/35) (24″/20″)

1:00 Max Cal Echo Bike

1:00 Rest
This is with a running clock. Switch stations every minute. Score is total reps of all 4 Rounds

*KB Box Step Up: Kettlebell is held in a goblet position