CF – 3/22/22

22
Mar

CF – 3/22/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

EMOM 6

MIn 1 – :30 ski erg (mod/fast)

Min 2 – 8 pushups

Min 3 – :30 bar hang

B: Bench Press (6×6 @ 65-70%; rest :90)

C: Metcon (AMRAP – Rounds)

GPP Skill

alt emom x 10

odd- 5-15 c2b

even- 5 Wall Walks

Competitor Skill

alt emom x 10

odd- 5-15 c2b

even- 50′ hsw

D: Metcon (Time)

GPP

for time:

15/10 cal machine (start each rd with this)

40-30-20-10 hand release push up

4-3-2-1 rope climb (strict pullups x 3)

Competitor

for time:

15/10 cal echo (start each rd with this)

40-30-20-10 hand release push up

4-3-2-1 rope climb

E: Metcon (No Measure)

Bonus Fitness / Strength

accumulate

100 banded pull aparts

100 banded tri ext

1:30 hollow body hold

E: Metcon (No Measure)

Bonus Fitness / Strength

accumulate

100 banded pull aparts

100 banded tri ext

1:30 hollow body hold