CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds:

:30 bike

3/3 worlds great. Stretch

10 Air Squats

10 Scap pull-ups / Kip swings

10 BB good mornings

5 Hang Power Clean

5 Strict Press

Metcon (3 Rounds for time)

GPP

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

Pull ups

Front Squat @ 95/65 lbs

-On the 10:00-

21-15-9

Toe To Bar

Hang Power Cleans @ 95/65 lbs

-On the 20:00-

3 rounds

10 Lateral burpee Over Bar

10 Thrusters @ 95/65 lbs

Score: Time on each section

COMP

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

Chest to Bar Pull ups

Front Squat @ 95/65 lbs

-On the 10:00-

21-15-9

GHD Sit-ups

Hang Power Cleans @ 95/65 lbs

-On the 20:00-

3 rounds

10 Lateral burpee Over Bar

10 Thrusters @ 95/65 lbs

Score: Time on each section

Bonus Fitness (No Measure)

3 sets

12 Toe elevated RDL @ mod- light

20 Band pull aparts
Toe elevated RDLs:

https://youtu.be/-NQu8BJAbcA

Band pull aparts:

https://youtu.be/V_L8aR-dvcQ