CF – 11/1/21

1
Nov

CF – 11/1/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

:30 single unders

5 empty barbell FR lunges each

5 empty barbell Front Squats

B: Front Squat (1×4 @85% 4×1 @92%+ ( max if you want ))

C: Metcon (Time)

For time:

21-15-9

deadlift 95/65

ttb

15-12-9

front squat 115/85

pull up

12-9-6

s2oh 135/95

c2b
21-15-9-deadlifts/ttb

directly into 15-12-9 FS/pullups

Directly into 12-9-6 S2OH C2B

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:

:30 each position banded 4 way shoulder

:30 couch stretch

Cooldown

3:00 bike

10 cossach squats each side

:30 squat hold