CF – 12/2/20

2
Dec

CF – 12/2/20

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400 METER run

3 rds

5 inch worms

10 Banded squats (3.1.1 tempo)

B: Clean Barbell Warm Up (No Measure)

1 round: Coach led

3 power shrug

3 high elbows

3 Muscle Cleans

3 strict Press

3 Elbow Rotations

3 Front Squats

Then:

1 time through ** SHOULD HEAR YOUR FEET **

Position 1

3 high hang Power cleans (dip, pull)

Position 2 (dip + hinge, shoulders over the bar)

3 hang power cleans

Position 3(shoulders over the bar), then 2

3 hang Power cleans

C: Metcon (Time)

5 sets

5 squat clean for time @ 65%

rest :90 btw
score is total time w/ :90 rests

D: Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 cal row

8 deadlift 225/155 – RX+315#/220