CrossFit Inventive – CrossFit

Front Squat (Puase Front squat 3 sec pause 90 sec rest )

Pause front squat @3 seconds in the bottom position. Start @75% of your 1RM week 1 Add 2.5kg per week. 90 seconds rest between working sets.

Metcon (Time)

For time:

50-40-30-20-10

Russian KBS @24/16kg

Double unders

12 min cap