CrossFit Trivium – CrossFit

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Warm Up (No Measure)

12-minute running clock

400m run

into

3 sets

20 ft duck walk

10 Empty bar back squat

10 plate ground to overhead

Back Squat (4×3 @ 82-85%)

16 minutes

8 minutes to build to 82-85%

then:

Every 2:00 x 4: 3 reps at 82-85% of established 1RM during CF total

Metcon (3 Rounds for time)

18 minutes 3 sets

GPP

15/12 Calorie C2 Bike

10 Lateral Burpee Over the Bar

10 Power Cleans 115/85

rest 1:1 – Partner where possible

Competitor

15/12 Calorie Echo

10 Lateral Burpee Over the Bar

10 Power Cleans 155/105

rest 1:1 – Partner where possible

Bonus Fitness (No Measure)

5 Sets

moderate weight/resistance

12 Banded tri press down

10 Dumbbell pullover

:30 Side plank each side