CrossFit Inventive – CrossFit
Warm-up (No Measure)
Clean (5 sets 1 rep)
Work at 85% of your 1RM Clean & Jerk in Week 1.
80% in Week 2. 85% in Week 3. 80% in Week 4. 85% in Week 5.
Metcon (Time)
In teams of 3:
For Time:
1600m Row (divided anyway). One person must be in the plank the entire row.
20 Wallball each (relay style)
40 Unison Situps (arms interlaced)
20 Pull-ups Each (relay style)
40 Unison KB Swings (32/24 kg)
3x 200m Sprint
40 Squat Cleans (divided anyway) (70/50kg). One person must be in the plank the entire time cleans are being done.
20 Unison Burpees
