CF – 9/22/21

22
Sep

CF – 9/22/21

CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3-4 sets

5 burpees

10 passthroughs

3 BB snatch pulls

3 BB snatch high pulls

3 BB PS

3 BB OHS

B: Power Snatch (3x 1 power snatch + 3 ohs @70% PS; rest 2:00)

C: Metcon (AMRAP – Reps)

3 sets:

1k c2 bike

max tng power snatch 115/85 or 15 reps

rest 4:00

total reps ( waterfall style)

D: Metcon (Time)

For time:

21-15-9

ttb

hang db cleans 50/35 (2 db’s)

if class is full, 1/2 class ski/PS, 1/2 class on this

E: Metcon (No Measure)

Bonus Fitness / Cooldown

accumualte 12 BMU & 12 ring muscle ups (or attempts)

50 ghdsu for time

Cooldown

accumulate 50 pass throughs

20 around the worlds

1:00 shoulder stretch off wall