Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Game – Coaches Choice
2 Sets per arm
5 DB Power Cleans
5 DB S2OH
5 DB Snatch
5 DB OHS
*perform unbroken, rest as needed between sets
Metcon
Metcon (5 Rounds for reps)
5 Rounds, FGB style
Min 1: Box jumps (24/20″)
Min 2: DB Snatch (22.5/.15)
Min 3: Push Ups
Min 4: Assault Bike
Min 5: Rest
Each round is for max total reps. Must be done as 4min on, 1min off regardless of order.