CrossFit Inventive – CrossFit

(No Measure)

10 shuttle runs

10 leg swings forward/lateral

10 scorpions

5 inchworms

30 sec each side Stationary Spiderman lunge.



Back Squat (1 Set 3 Reps + 1 drop set of 5 reps.)

Work to 80% of 1RM Back Squat for a set of 3. Then decrease weight and perform 1 drop set of 5 reps.

Target 10kg increase / week if triple is above 150kg.

Target 5kg increase / week if triple is below 150kg.

For Drop Set of 1×5

Decrease the weight by 30kg if your triple was above 150kg.

Decrease the weight by 20kg if your single was below 150kg.

Metcon (Time)

Partner WOD


Share work-load throughout.


20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air squats

*3 minutes rest each round.

Score for total time.

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