CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

5 I-T-Y’s (w/5lb plate)

5 Scap Pull-ups

3 Pull-ups

1 Wall Walk

-then-

3 Rounds

4 Strict Press

3 Tall Jerks

2 Push Jerks

1 Split Jerk

*first round is coach led

Push Jerk + Split Jerk (5 Sets
2 Push Jerk + 1 Split Jerk
@75-80% of Push Jerk)

Every 2:00 x 5

Jerk Complex

20 Banded Upright Row

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

12/9 Calorie C2 Bike

6 Handstand Push-ups

9 Chest to Bar

6 Toes to Bar

COMP

AMRAP 12

12/9 Calorie Echo

6 Strict Handstand Push-up

3 Bar Muscle Up

6 Toes to Bar

* Goal is to push yourself to go unbroken on the gymnastics. Pick a weight that allows you to do that for at leas 2 rounds