CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 9

Min 1: Lower Body Stretch

Min 2: 5 V-Ups + 5 Air Squat

Min 3: :30 Row

Round 1 V-ups and Air Squats

Round 2: Hanging Knee Raise and Goblet Squats

Round 3: Toes to Bar + 5 Front Squats

-then-

Barbell Warm-up w/ Coach

Squat Clean (EMOM x 10
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+
)

Metcon (Calories)

EMOM x 14

Min 1- :45 Max Calorie Row

Min 2- 10 Toes to Bar

COMP

15 TTB

*RX is 1st completing all the toes to bar in each designated round. Then the score is total amount calories

Bonus Fitness (No Measure)

4 Sets

4 Clean Pulls with 3 sec Eccentric

@ 95-100%

3 Broad Jumps, For Distance

Rest as needed between sets