CrossFit Inventive – CrossFit
Metcon (AMRAP – Rounds and Reps)
8 min amrap
4 Bar Muscle-Ups
8 Box jumps @30/24 inch
12 DB Hang Clean (6 E/S)
Warm-up (No Measure)
Red banded internal/external rotation.
30 nose bridges
run throughs
3 rounds:
5 strict push
5 cap pulls
5 wall squats
Kipping Practice;
Partial kipping
Increasing kip
Full kip
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Metcon (Time)
FOR TIME:
21-15-9
ALT DB SNATCH @22.5/15KG
WALLBALL@9/6KG
6 MIN CAP
