CrossFit Trivium – CrossFit Warm-up (No Measure) 10 Minutes 500m Row at light pace into: 3 sets of 10 Empty bar good morning 10 Empty bar back squats 10 Plate ground to overhead Deadlift (4×3 at 85% ) 16 Minutes E2MOM x 4 perform 3 reps at 85% of established 1RM during CF total Metcon (2 Rounds for time) 2 Sets every 9:00 at 8/10 RPE 500m ski 500m row 1000m C2 Bike *8-minute cap per round scale distance if needed.**Target finish per round between 6-7 minutes. We’re looking for sustainable threshold pace across both sets. *** Waterfall starts every 3:00 Group 1 at 0:00 and 9:00 Group 2 at 3:00 and 12:00 Group 3 at 6:00 and 15:00 Bonus Fitness (No Measure) 3 Sets, For Quality 10/10 Dual Dumbbell Staggered Stance Romanian Deadlift 10/10 Single Arm Dumbbell Row 10 Slider Hamstring Curls (30X1 Tempo) 10 Dumbbell Zottman Curls
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