Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Front Rack Opener
10 J-Curls
10 Kang Squats
5 Hang Power Cleans
5 Push Jerks
Strength
Power Clean + Push Jerk (Every 75s for 12min – 1 rep)
Starting at around 50%, build in weight each set.
Metcon
Cali Bear (AMRAP – Reps)
Every :30 for 20mins
1 Power Clean & Jerk
Rx: 100/70
Int: 70/45
Sc: 50% of today’s max
Score = total reps.
You get 1 attempt every :30, if you miss you do not get to reatttempt.
Total possible reps: 40.