CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

With red Band:

10 x pass throughs

10 x pass arounds each way

10 x pull apats

10 x OHS

3 x 10 red banded crab walks

1 lap spiderman lunge

1 lap squat walk

1 lap open the gate

2 laps bear crawl

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Strength:

Back Squat (4 x 2 @85% of your 1RM 90 SEC REST)

BUILD UP TO 85% OF YOUR 1 REP MAX AND COMPLETE 4 SETS 2 REPS. TAKE 90 SEC REST BETWEEN WORKING SETS.

Metcon (Time)

2 Rounds for time:

300m Run

15 Hang squat cleans @60/40kg

300m Run

10 Snatch @60/40kg

* snatch can be power or squat.

15 min cap