CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

3 rounds:

5 kipping swings


10 KBS 12/8kg

90 sec static air squat (together)




Hang Clean (15 Mins to establish 2rm)

Hang squat clean.

Try and make a small increase on last weeks weight. Of 1-5 kgs.

Metcon (Time)

For time:

75 Double Unders

50 Wall Ball Shots 9/6kg

25 Burpees

50 Wall ball Shots 9/6kg

75 Double Unders

15 min cap

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