CrossFit Inventive – CrossFit

Metcon (No Measure)

Tabata 20/10:

1) Slamball/ Static squat holds

2) Push-up/ Ring rows

3) Overhead plate lunge/plate twist

4) Shuttle run

5) KBS/Air squat

6) Weighted box step ups/ burpee

7) Alt DB snatch/ Plank star jumps

8) Plank hold for as long as you can!! (At least 90sec)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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