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