CrossFit Inventive – CrossFit
Warm-up
100m Run
Spiderman 30s e.s
Puppy Dog 30s
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
Calf 30s e.s
30 Calf Pumps
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Metcon (Time)
For Time:
10 Rounds:
100m Run (together)
2 Rope Climbs
Into…
10 Rounds:
20 Cal Ski
10 Syncro Bar Facing Burpees
(Jump or step, as long as your in sync)
(Must Burpee side by side)
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SUBS
100m Run
– Stay on machine until partner gets back
2 Rope Climbs:
– 3 Laying To Standing = 1 Rep
– 3 Strict Pull-ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 KBS = 1 Rep
20 Cal Ski
– 20 Cal Row
– 26 Cal Bike M/M F/M
– 20 Cal Bike F/F