Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Back Squat (4 x 2 @ 85-90%)
Controlled descent and drive out of the bottom as fast as possible.
Speed and quality is the most important thing here. Choose a weight within this range that you can perform good reps and move with power. Do not go over 90%!
15 Clean and Jerks, 30/40 (Perf – 40/60)
45 Kettlebell Swings, 16/24
30 Ring Dips