CrossFit Inventive – CrossFit

Warm-up

30 sec twisted cross E/S

30 sec puppy dog pose

30 sec wrist/forearm front & Back

10 Tempo HRPU down slow/up fast

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Team of 3:

Cycle through 3 sets:

P1: carpark run

P2: 2 laps banded crab walk

P3: 15 Green banded SLDL

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Barbell:

Each partner cycle through one full barbell set:

5 Deadlift

5 Hang power clean

5 Push jerk.

There are 2 different weights for each half of this WOD.

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Metcon (Time)

Teams of 3 (40 min cap)

120 Deadlifts

600m Run

90 Hang Power Clean

600m Run

60 Push Jerk

600m Run

5,000m Bike/Row/Ski

60 Push Jerk

600m Run

90 Hang Power Clean

600m Run

120 Deadlifts

*600m Run: 3 x 200m Relays

1st half barbell: 80/52kg

2nd Half Barbell: 70/47.5kg