CrossFit – Sat, Aug 12

CrossFit Inventive – CrossFit

Warm-up

200m Run

5 Inchworms 1 Push-up

Spiderman 30s e.s

Pigeon 30s e.s

Twistwed Cross 30s e.s

Lower Back/Hipflexor 30s e.s

10 Scorpions F/B

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P1:

Empty BB

10 Wrist Rotations

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

P2:

8 KBS

8 KB Hang Snatches (4e.s)

8 KB Thrusters (4e.s)

(Sub DB For Snatches if needed)

(Swap)

Build to loads

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Metcon (Time)

5 Rounds for time:

200m Partner Run

24 x Deadlifts + 18 x Hang Power Cleans + 12 x Shoulder to Overhead @ 60/40kg

50 x Synchro Air Squats

200m Partner Run

24 x KB Swings + 18 x KB Snatches + 12 x Single Arm KB Thrusters @ 24/16kg

30 x Burpees Over Barbell

40 Minute Cap