From Wednesday 11th to Tuesday 17th:
Thorndon is Closed.
Willis St class schedule is reduced.
Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
10m High Knees
10m Butt Kicks
10m Bear Crawl
10m Duck Walk
10x Iron Cross Stretch
10x Scorpion Stretch
Metcon (AMRAP – Rounds and Reps)
Every 4 mins complete 2 Rounds of:
3 Power Cleans (30/42.5)
3 Shoulder to Overhead (30/42.5)
Every 4 mins increase reps by +3 until you cannot complete 2 rounds within 4 mins. E.g.
0-4: 3 reps each
4-8: 6 reps each
8-12: 9 reps each
12-15: 12 reps each
15-18: 15 reps each *Failed
Score = 9 Rounds + 44 reps
If you miss a round early on rest the next 4 mins and try again to complete that round you failed until everyone is out.