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
Together:
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
30 sec forearm stretch
60 sec static squats hold
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Strength:
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
