CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

double carpark run

2 laps high bum bear crawl

1 lap spiderman lunge with rotation

30 sec calf stretch E/S

40 calf pumps

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15 red banded forward pulls

30 nose bridges

10 scap pulls

10 Kipping pull-ups

Bar muscle-up Tech

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Build to 80% of your 1RM Clean

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Metcon (Time)

For time:

2K Run

Straight into:

10 rounds:

3 Bar Muscle-ups

3 Power cleans @80%

Clean (For WOD purpose only)