CrossFit Trivium – CrossFit

Warm-up (No Measure)

4 Rounds

9 Calorie Row

6 Banded Goodmorning

4 Seated Box Jumps

Deadlift (Every 2:00 x 5
3 Reps
Sets 1-2: 70%
Sets 3-4: 75%
Set 5: 80%)

Metcon (Time)

For Time:

30/20 Calorie Row

20 Burpee Box Jump Over (24″/20″)

10 Deadlifts (225/155)

For Time:

30/20 Calorie Row

20 Burpee Box Jump Over (30/20″)

10 Deadlifts (315/215)

Bonus Fitness (No Measure)

4 Sets

20 Alternating Dumbbell Curl

15 Ring or Bar Dips

rest as needed