CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 min row

2 min bike

1 lap inchworm

1 lap Spider-Man lunge

10 stick pass throughout

10 pass arounds

10 OHS

10 zotts press

30 glute stretch

30 sec lower back/hip flexor

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Front Squat (3 Sets 3 Reps 2 mins rest )

Add 2.5kg increase on your last performance if you completed 3×3 successfuly.

Metcon (Time)

For time:

Increasing weight snatch:

15 x snatch @40/30kg

50 double unders

12 x snatch @50/35kg

50 double unders

9 x snatch @60/40kg

50 double unders

6 X snatch @70/45kg

50 double unders

3 x snatch @75/50kg

50 double unders

12 min cap

Can be power or full snatch.

Scale your weight according to your ability.