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