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