Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Metcon
Metcon (Time)
1 200m Run
2 Strict Handstand Push Ups
3 Squat Cleans (40/30kg)
4 Toes to Bar
5 Power Snatches (40/30kg)
6 Pistols
7 Box Jumps
8 Chest to Bar Pull Ups
9 Burpees
10 cal Assault Bike
11 Kettlebell Swings (24/16kg)
12 Thrusters (40/30kg)