CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swings forward/Lateral

5 inchworm + 2 push ups

1 lap spiderman lunge

20 scorpions front/back


Lower back/hip flexor




Deadlift (10 Min EMOM: 3 reps @75% 1RM)

TNG reps.

Metcon (AMRAP – Reps)

For time:

20 x Box Jump overs

40 x HRPU

60 x Slamball @12/9kg

80 x Amat sit ups

100 x DU’s each

On every 5 mins both complete 200m run, resume work where left before run each time. No need to wait for your partner, keep moving through the WOD.

20 min cap

800m Run (Time)

Max Effort 800m Run