CrossFit Inventive – CrossFit

Warm-up (No Measure)

200m run use car park

Leg swings

bear crawl 2 laps

1 lap spidewrman lunge

20 scorpions front/back

lower back/hip flexor stretch

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Strength:

1 Clean + 1 Front squat + 1 Split Jerk (EMOM x 10 Mins)

Chose own load.

10 burpees for every missed attempt. Do at the end of the 10 rounds.

1 rep = the complex. Chose weight wisely but don’t go light to get out of burpees.

Record heaviest set.

Metcon (AMRAP – Rounds and Reps)

15 min partner AMRAP:

200m SPRINT each Tag partner (car park)

200m farmers carry together 32’s/24’s

20 Power cleans 60/40kg

** run must be individual sprint, tag hands. Partner 2 waits till partner 1 returns.

** farmers carry is together, share work load. Dont drop Kettlebells!!!!

** Share work load with 20 Power cleans.

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