CF – 5/4/21

4
May

CF – 5/4/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3-4 sets time permitting

200m run

5 barbell strict press

:30 barbell OH hold

5 strict press

:20 hs hold

B: Shoulder Press (6 total sets)

Strict press, 10 @ 55%, 6 @70%, 4 @80%; rest :90 x2 waves, increase 5# on second waves

C: Metcon (3 Rounds for reps)

GPP

3 sets:

5:00 amrap

20/15 cal row (buy in)

amrap remaining time-

9 pull up

12 kipping HSPU

200ft Dual kb OH walk #53/35

rest 3:00

Competitor

3 sets:

5:00 amrap

20/15 cal row (buy in)

amrap remaining time-

3 ring muscle up (9 c2b/pull up)

6 deficit hspu 2″/1″

25′ hsw

rest 3:00

D: Metcon (No Measure)

accumulate 2:00 in hanging bent knee L-sit