Instinct Fitness – CrossFit Thorndon – CrossFit
Gymnastics
Metcon (Time)
For Time
30 Strict HSPU
30 Kipping HSPU
[10min Cap]
If you do not have these movements yet spend 5 minutes practice Strict variations, and 5 minutes on kipping variations.
Metcon
Metcon (Time)
“Fran-tastic!”
21 Thrusters
9 Pull Ups
7 C2B
5 Bar Muscle Ups
15 Thrusters
7 Pull Ups
5 C2B
3 Bar Muscle Ups
9 Thrusters
5 Pull Ups
3 C2B
1 Bar Muscle Up
[10min Cap]
Rx: 42.5/30kg
Int: 11/10-8/7-5/4 Pull Ups/C2B (no BMU)
Sc: Normal Fran 👍 scale load