CrossFit Inventive – CrossFit
Metcon (AMRAP – Reps)
CLASS WARS WOD 1
PARTNER WOD
TWO PART WORKOUT
RUNNING 12-MINUTE CLOCK
PART A
7 MINUTE AMRAP OF:
2-4-6-8-10-12 ETC
POWER CLEANS
POWER SNATCH
SYNCRO BAR FACING BURPEES
*SHARE THE WORKLOAD ON THE BAR WORK HOWEVER YOU LIKE.
*BOTH PARTNERS MUST PERFORM THE BAR FACING BURPEES TOGETHER AND IN TIME WITH EACHOTHER.
RX WEIGHT= 50/35KG
SCALED= 40/30KG (can be adjusted if need be)
MASTERS 55+/TEENS= 30/20KG
PART B
MINS 7-12 (5 MINS)
BOTH PARTNERS SHARING THE SAME BAR ESTABLISH A 1 REP MAX POWER CLEAN
EACH KILO COMBINED = 1 POINT
Metcon (Time)
CLASS WARS WOD 2💪🏼
Individual event
RX DIVISION
For time:
21-15-9
Cal Row
T2B
KBS@24/16kg
10 min cap
Scaled:
For time:
21-15-9
Cal Row
Kipping Knee raises
KBS @16/12kg
10 min cap
Maters 55+
For time:
21-15-9
Cal Row
Abmat sit-ups
KBS @16/12kg
10 min cap
Metcon (Time)
CLASS WARS WOD 3:
Individual event
Buy in 300m Run
Then 4 rounds:
10 Deadlift @102.5/70kg
12 Overhead Dumbbell Lunges @1×22.5/15kg (6 reps each side overhead)
14 Wallball shots @9/6kg
Buy out 300m run
Scaled:
Deadlifts @70/50kg
Overheard lunge @15/10kg
Wallball @6/4kg
Masters 55+
Deadlift @60/40kg
Overhead lunge @10/5kg
Wallball @6/4kg
