Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
5 Inchworm + Strict Pull Up
5 Barbell Power Cleans
5 Barbell Push Press
30 Clean & Jerks
30 Strict Pull Ups
Int: 50/35kg, 1200m Run, 75 Burpees
Sc: 40/30kg, 1km Run, 50 Burpees
Target time – sub 35min
This is a slightly modified version of the Hero WOD – Glen. Although running dominant, we are testing high rep barbell cycling and gymnastics.
Find a good rhythm on the clean and jerks and pull ups. Short sets and short rests.
Aim for a consistent pace on both runs and push hard from the turnaround point.
Keep moving on the burpees, it doesn’t matter how slow you go, just don’t stop!