CrossFit Inventive – Pure Conditioning

Warm-up

Row 1:00

20 Banded Good Mornings

20 Scorpions F/B

0:30 Lower Back/Hipflexor E/S

Spiderman 0:40

Twisted Cross 0:30

Wrist 0:30

————–

Barbell

3 Snatch high pull

3 Power Snatch

3 Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 POWER SNATCH 60/40

4 POWER CLEAN 60/40

8 LATERAL BAR BURPEE

ON THE: 0-5-10-15

ROW 500/400M

*SCORE WILL BE THE TOTAL ROUNDS + REPS OF THE SNATCH,CLEAN & BURPEE
SUBS

BARBELL

– Reduce Weight as needed

– Use Double Dumbbell/Kettlebell

– Double the reps Alternating if you have single DB/KB

LATERAL BAR BURPEES

– Step Over Bar

– Normal Burpees

– Burpee Over Dumbbell

500/400m ROW

– 400m Run

-1000m Bike

– 400m Ski