CF – 7/19/22

19
Jul

CF – 7/19/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

into

3 sets

5 barbell strict press

:30 bar hang

5 Push press

:20 oh hold

B: Shoulder Press (Build to a heavy set of 8/4/2; rest 2 min)

B2: Weighted Pull-ups (Build to a heavy set of 8/4/2; rest 2 min )

C: Metcon (AMRAP – Rounds)

GPP

alt emom x 16

Min 1- 12 pull up

Min 2- 12 BJO 24/20″

Min 3- 8 ctb

Min 4- 12 hspu

COMP

alt emom x 16

Min 1- 12 ctb pull up

Min 2- 12 BJO 30/24″

Min 3- 4 bar muscle up

Min 4- 12 hspu

D: Metcon (3 Rounds for time)

Bonus Conditioning / Engine

3 x 1000m row ; Rest 3:00 minutes btw sets

*@5k pace