CrossFit Inventive – CrossFit
Metcon Partner WOD (Time)
For Time:
3,000m Bike Erg
22 Front Squats @90/55kgs
3,000m Bike Erg
12 Rope Climbs
3,000m Bike Erg
22 Front Squats @90/55kgs
3,000m Bike Erg
44 Burpee Chest To Bar Pull-ups
* Front Squats are taken from the rack.
* After 2nd set, place the bar on the floor to free up the rigs for Burpee C2B.
SUBS
3,000M BIKE ERG
– 1,500m Row
– 1,500m Ski
22 FRONT SQUATS
– Back squats @same load or close as possible.
– Reduce load
– Dual DB Front Squats @AHAP
12 ROPE CLIMBS
– Climb as high as possible
– 3 laying to standing = 1 rep
– 3 Strict Pull-ups = 1 rep
– 5 Ring rows = 1 rep
– 5 KBS = 1 rep
44 BURPEE CHEST TO BAR
– Burpee pull-up
– Burpee jumping pull-up
– Burpee To Target
