CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swings forward/Lateral

1 lap inchworm

1 lap spiderman lunge

20 scorpons front/back

lower back hip flexor strtech

Glute stretch

10 wall squats

Metcon (Time)

Into:

Light Isabel:

30 x snatch for time @ 45/25Kg

Into;

Light Elizabeth:

21-15-9:

Power clean 45/25kg

HRPU

Metcon (Time)

With Partner work through, Benchmark Mash-up of:

Fran:

21-15-9

Thrusters @40/30kg

Pull-ups

Increase weight on bar & straight into;

Grace:

30 x clean & Jerk @60/40

Score for total time, rest 5 mins before next mash-up.