CrossFit Trivium – CrossFit

Warm-up (No Measure)

4 Sets

5 PVC Pass Throughs

3 Inchworm w/ Push-up

5 Ring Row

5 Kip Swings

-then-

Coach Lead Warm-up

Push Press

Push Jerk

Split Jerk

On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.

Push Press + Push Jerk + Split Jerk (Weight)

EMOM x 10

Odd: Complex  @ 80% of Push Press weight

Even: 5/5 DB Bent Over Row

Metcon (Time)

GPP

5 x AMRAP 2

15/10 Calorie Echo

10 Bar Facing Burpee

Max Rep Hanging Knee Raises

rest 1:00

*Goal is 100 Hanging Knee Raises

COMP

5 x AMRAP 2

15/10 Calorie C2 Bike (standing)

10 Bar Facing Burpee

Max Rep Toes to Bar

rest 1:00

*Goal is 75 Toes to Bar

Ideally we can run 2 waves

Wave 2 will start 1:30 after Wave 1

Score it total time to complete the workout, including the rest.

If unable to complete after 5 rounds, add :01 for every rep not completed