CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

100m Jog

5 Ring Row or  Strict Pull-up

3 Power Clean

2 Front Squat

1 Squat Clean
Metcon 1st

Strength 2nd

Metcon (Time)

GPP

For Time:

400m Run

15 Ring Row

15 Squat Clean (95/65)

300m Run

15 Ring Row

10 Squat Clean (115/80)

200m Run

15 Ring Row

5 Squat Clean (135/95)

COMP

For Time:

400m Run

15 Chest to Bar

15 Squat Clean (135/95)

300m Run

15 Chest to Bar

10 Squat Clean (155/105)

200m Run

15 Chest to Bar

5 Squat Clean (185/135)
Time Cap 20

GPP

be okay with staying at the same weight across if needed.

COMP

We want our first lift to look like our last. Find a rhythm in the squat clean early and just stick to it.

Clean Pull (3 x 1.1.1 @ 90%)

rest :10 between reps

rest 2:00 between sets

Bonus Fitness (No Measure)

3 Rounds

:30 Hollow Body Rock

:20 Copenhagen Plank each side