Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Back Squat (Build to 4RM + 2×2 @ 4RM)
Build up to a heavy 4 rep back squat while maintaining good speed. When you start ‘grinding’ out of the bottom you have reached your max, assuming you get all four reps.
Metcon (AMRAP – Rounds and Reps)
5 Clean and Jerks (60/40)
10 Toes 2 Bar
Alternating rounds with your partner.