CrossFit Inventive – CrossFit

Warm-up (No Measure)

Lower back/Hipflexor 30 sec each side

Spiderman Lunge Hold 1 minute each side

Wrist 30 sec front/back

Calf stretch 30 sec each side

30 calf pumps

——

Barbell”

10 WRIST roataions

3 hang power cleans

3 Front squats

3 Push press

3 Thrusters

—–

Then:

1 Round

*WITH WORKOUT WEIGHT

4 Hang Power Cleans

3 LBB

2 Thrusters

Metcon (3 Rounds for time)

For Time:

On The 0:00…

1600m Run

On the 10:00…

3 Rounds:

15 Hang Power Cleans 50/35

12 Lateral Bar Burpees

9 Thrusters 50/35

On The 20:00….

1600m Run
– You have 10 minutes to complete each of the 3 sections.

– Cap each at 9:00 mins giving you at least 1 minute rest to transition into the next part.

– Score for time each section.