Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
Dynamic Calf Stretch
Leg Swings
Death by 10m Shuttles, starting with 3, e.g…
min 1: 3x10m
min 2: 4x10m
min 3: 5x10m
Clean and Jerk (10min to find max 2 Cleans + 2 Jerks)
Clean and Jerk (10min to find max 2 Cleans + 2 Jerks)
Metcon
Metcon (AMRAP – Reps)
In Pairs, 15min AMRAP
Max Clean and Jerk
*Non working partner to complete 200m run before swapping in.
Score = C&J reps only
Rx: 70/45kg
Int: 50/35kg
Sc: 15 Air Squats, 30/20kg