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)