CF – 9/13/21

13
Sep

CF – 9/13/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

200m run

10 bootstrappers

5 elbow rotations w/ barbell

5 front squats

B: Front Squat (5×3 @80-82%; rest 2:00)

C: Metcon (AMRAP – Rounds)

EMOM 10

3 power clean 95/65

3 hang squat clean

3 s2oh

if 95/65 is too heavy, choose a weight you can cycle efficiently.

Score is rds completed

D: Metcon (Time)

3 Rounds for Time:

GPP:

30 wall ball 20/14

50 DU

30/25 cal machine

COMP:

30 wall ball 30/20

100 DU

30/25 cal row

10:00 cap

E: Metcon (No Measure)

Bonus Fitness / Cool Down

1 set:

:90 amrap v-up

:accumulate :45 hanging L sit

60 seated pike lifts

Cooldown:

1:00 at each

Couch stretch

Pigeon stretch

Seated Straddle

Standing hamstring