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