CrossFit Inventive – Bullet Proof


Groups of 3:

3 x 20 arms only AD handle push-pull (mod pace)

10 x Banded Pull throughs


Metcon (No Measure)

Posterior Chain

3 sets:

8 Barbell Bent Over Row (M/H)

10 Dumbbell Bent Over Flys (L)

10 Single Arm Dumbbell Upright Rows (M)

*Move from one exercise to the next with minimal break.

Rest mins after last exercise.

Metcon (No Measure)

12 min EMOM:

Odd: 4 L-Ring Pull-ups

Even: 10 Hollow rocks

Scale by sitting in band.

Metcon (No Measure)

Barbell Bicep Curls @20/15kg


1:1 With Partner