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)

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