CrossFit Inventive – CrossFit

Warm-up

3 Rounds:

10 scorpions

3 inchworm 1 push-up

8 Russian KBS @16/12kg

10 Banded Lat-pull downs

150/100m Row

Metcon (No Measure)

A)

5 sets:

10 sec Chin over bar holds

50 rest

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B)

3 x 5

Weight strict Chin-ups (Used Dumbbell)

Scale:

Body weight strict

Banded strict

Chin ups = underhand grip

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Metcon (Time)

1 Round of:

40/30 Cal Row

40 Hang Power clean@60/40kg

40 Lateral bar Burpee

40 KBS @24/16kg

40 C2B Pull-ups