CrossFit Inventive – CrossFit
Warm-up
100m Run
10 Leg Swings F/L
10 Scap Push-ups
50m Run
10 Air Squats
3 Laying To Standing Rope Climbs
100m Run
10 HRPU
30s Twisted Cross e.s
—–
10 Wrist Rotations
5 Front squats
5 Squat Cleans
—
Bench Press
3 @82.5%
3 @85%
2 @87.5%
2 @90%
1 @92.5%
Rest as needed between sets.
Record 1 @92/5% @ Start load in comment box.
Metcon (Time)
RX+
For Time:
5 Rounds:
100m Run
4 Squat Cleans @102.5/70kg
3 Rope Climbs
2:00 Rest Then:
3 Rounds:
100m Run
5 Front Squats 102.5/70kgs
1 Rope Climb
—-
RX
For Time:
5 Rounds:
100m Run
4 Squat Cleans @80/60kg
3 Rope Climbs
2:00 Rest Then:
3 Rounds:
100m Run
5 Front Squats @80/60kg
1 Rope Climb
—-
L1 Scaling:
Choose own BB Load.
Climb as high as possible.
3 Laying to standing rope climbs = 1 rep.