CrossFit Inventive – CrossFit
Metcon (AMRAP – Reps)
Running clock, for total Reps:
Mins 0:00-4:00
400m Run (more reps for faster run)
Mins 4:00-8:00
Max Rep Front Squat @50/35kg (3+)
Mins 8:00-12:00
Max Rep Cal Assault bike
Run reps: Both partners Sub 1:45=20 reps, sub 2:00 mins=15 reps, sub 2:15=10 reps, over 2:15 =5 reps
5 mins rest then:
Metcon (AMRAP – Reps)
Running clock for Reps:
Mins 0:00-6:00
Max cal Row (15 PP)
Mins 6:00-9:00
Max rep weighted box step ups@24/16kg Each.
Mins 9:00-12:00
Deadball Over shoulder @25/20kg (5’s PP)
