CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
4 MIN EMOM: (No Measure)
4 MIN EMOM:
4 STRICT PULL-UPS + 4 STRICT RING DIPS.
IN THE SAME MINUTE
PUSH PRESS+PUSH JERK+SPLIT JERK (5 SETS 1 REP)
Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set + 1 rep.
1 Push Press + 1 Push Jerk + Split Jerk = 1 Rep
Work @ 65% of your 1RM Clean & Jerk
Metcon (Time)
4 RFT:
8 Shoulder 2 Overhead 60/35kg
10 Bar facing burpee
12 T2B
(12 min cap)
