CrossFit Inventive – CrossFit
Front Squat (Tempo 3 x 5 @70% of your 1RM 2 mins rest)
Tempo @32X2
– first number is decent
-second number is pause in bottom position
– X is explode up as fast ass possible
– fourth number is rest at the top or back to the start point of the movement.
Take 2 mins rest between your working sets.
Metcon (Time)
3 Rounds For Time:
20 x Wallball shots @9/6kg
12 x Power cleans @70/40kg
5 x Bar muscle up
RX+ = 80/50kg power clean
Scale BMUP to C2B
