CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 x shuttle runs

4 laps side skips

2 laps high knees

2 laps butt flicks

2 laps walking lunges

2 laps bear crawl


30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

30 sec forearm stretch

60 sec static squats hold



Clean (8 min EMOM x 1rep Squat Clean: Increasing weight. )

Start @60% of your 1RM and increase by 2.5-5kg per round over 8 rounds. Record heaviest final lift/weight. Do not record missed lift/weight. No second attempts on missed lifts in the same minute.

Re do the same weight in the next minute for that weight to count if its within the 8 rounds.

Metcon (AMRAP – Reps)

10 min AMRAP:

50 x Air squats

40 x Deadlifts @60/40kg

30 x HRPU

20 x Power clean @60/40kg

10 x Burpee

10 min cap