CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins

Banded Pull-aparts

Banded OHS

20 scorpions

1 lap inchworm

hip flexor & Lower back stretch



Thruster (4 Sets 5 Reps Start week 1 at 60% of your 1RM C&J)

Keep the weight the same across all working sets.

Target 5kg increase / week if your work sets are above 150kg.

Target 2.5kg increase / week if your work sets are below 150kg.

Metcon (Time)

For Time:


DB Alternating Snatch


8 Min Cap

Metcon (Time)

For time:


Wall ball @9/5kg


7 Min cap

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