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
