CrossFit Inventive – CrossFit
Warm-up
1:00 Ski
Frog/Front Rack 1:00
Spiderman 0:30
Twisted Cross 0:30
Elevated Puppy Dog 0:30
Wrist 0:30
———-
Wrist Rotations
3 Front Squats
3 Squat Cleans
3 Squat Clean 1 x Tempo Front Squat
——-
1 Round of the complex
Front Squat (EMOM 8: 3 Front Squats from The Floor)
Rep 1- Squat Clean
Rep 2- Tempo Front Squat @31X1
rep 2- Normal Speed
* build to a heavy single or find one challenging weight to stick to.
Metcon (AMRAP – Reps)
5 x 2 Min Amraps/ 1:00 Rest Between Sets
20/15 Cal Ski Erg
Max Clean & Jerks @60/40kg In Remaining Time.
*Score Total Clean & Jerk Reps
SUBS
– Ski Erg Cals: 25/18 Cal Row/Bike erg
– Assault Bike 20/15 Cals
– Run 300m
CLEAN & JERK
– Reduce weight as needed
– Double DB/ Single DB C&J
– Kettlebell C&J
