CrossFit Inventive – Outdoor 4

Warm-up

1:00 Row

Lower Back/Hipflexor 0:30 e/s

Spiderman 0:30 e/s

3-Way Puppy Dog Pose

Twisted Cross 0:30 e/s

————

PVC

10 Pass Throughs

10 Pass arounds

10 OHS

———–

Barbe;;

10 Good Mornings

3 Snatch High Pulls

3 Power Snatch

———

Build to WOD Weight

Metcon (Time)

For Time:

2-4-6-8-10

Power Snatch 60/40kg

After Each Round:

500m Row
SUBS

POWER SNATCH

– Reduce weight

– Double Dumbbell

– Power Cleans

500m ROW

– 400m Ski

– 100m Bikes

– 300m Run