Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon
Metcon (Time)
HeroWOD: “Wood”
5 Rounds
400 m Run
10 Bar Facing Burpee
10 Sumo Deadlift High Pulls 43/29kg
10 Thrusters 43/29kg
Rest 1 min
Time Cap 30:00min
Metcon (Time)
HeroWOD: “Wood”
5 Rounds
400 m Run
10 Bar Facing Burpee
10 Sumo Deadlift High Pulls 43/29kg
10 Thrusters 43/29kg
Rest 1 min
Time Cap 30:00min
Thruster (1 Rep Max)
Immediately following the 1min Rest after completing 5 Rounds OR when you are time capped at the 30min mark you will have 5mins to find your 1 rep max Thruster from the floor. The bar can be squat cleaned or power cleaned then front squatted into the thruster. You must complete the thruster as one continuous movement; pausing after the front squat and/or jerking the bar overhead will not count.
Jack Formosa at New Zealand Nationals