CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats



Snatch (3-3-2-2-2 (TNG) 90 sec rest)

Snatch= Full or Power snatch.

Chose weight for each set. Increasing weight to your ability.

TNG= Touch & Go reps.

Last set of 2 reps should be your heaviest.

* Record your last set snatch weight.

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

5 Power snatch @50/35kg

10 Deadlift @50/35kg

15 T2B

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