CrossFit Inventive – CrossFit

Warm-up

In your teams of 3 cycle through in order, 2 rounds each of:

150m Row

10 Red banded Pull-aparts

10 red banded Pass- throughs

10 Kipping Knee raise

3 inchworm 1 push-up

10 slow calf pumps

———

Barbell:

Each team member cycle through unbroken:

10 slow wrist rotations each

3 power clean

3 push jerk

3 clean & jerk

——-

WOD SET-UP:

Metcon (Time)

Teams Of 3

For Time:

3 Rounds:

1,000m Row

30 Toes To Bar

(reset rower each round)

Into:

21 Burpee Box Jump Overs

21 Clean & Jerk @60/40kg

21 Burpee Box Jump Overs

21 Clean & Jerk @70/50kg

21 Burpee Box Jump Overs

21 Clean & Jerks @80/60kg

Box: 24/20 Inch

40 minute Cap