CF – 12/9/20

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

3:00 on a bike (erg or AB)

:15 sec max pace, :45 easy pedal

A2: 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

B: Metcon (3 Rounds for time)

3 x 7 squat clean for time @ 65%; rest :90 btw

C1: Metcon (Time)

for time:

25 deadlift 155/105 – Rx+225/155

25 wall ball 20/14

25 cal row

25 ttb

Rest :90

C2: Metcon (Time)

20 deadlift 185/125 – RX+ 275/195

20 wall ball 20/14

20 cal row

20 ttb

rest :60

C3: Metcon (Time)

15 deadlift 225/155 – rx+315/220

15 wall ball 20/14

15 cal row

15 ttb

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