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Unforgotten Competition October 1st
Sept 29- Last day to sign up
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CrossFit Trivium – CrossFit

Warm-up (No Measure)

200m Run

-then-

3 Rounds

5 Kettlebell RDL

5 Russian KB Swings

10 PVC Pass Throughs

-then-

200m Run

-then-

Empty Barbell Technique Work with Coach

*focus on proper set up and driving feet into the floor while bringing hips into the bar.

Deadlift (4 @ 78%
3 @ 82%
2 @ 84%
2 @ 86%
2 @ 88%)

Every 3:00

Deadstop Deadlifts again today

*if good weather, 100′ Torque Tank Pull (walk backwards) after each set

Stagger your starts to allow everyone to go

Metcon (Time)

GPP

For Time:

40-30-20-10

Kettlebell Swings (53/35)

20-15-10-5

50′ Shuttle Run

(25’/25’=1 Shuttle Run)

COMP

For Time:

40-30-20-10

Kettlebell Hang Snatch (53/35)

20-15-10-5

50′ Shuttle Run

*Alternate Arms Every 5 Reps

(25’/25’=1 Shuttle Run)

Bonus Fitness (6 Rounds for weight)

3 Sets

10 Weighted (or not) Strict Pull-ups

10 Weighted (or not) Ring Dips