Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Inchworms
10 Dowel Pass Throughs
5 Muscle Snatch
5 Power Snatch
Today will be done in two heats to allow everyone to both judge, and perform the workout with a judge. Doing 20.1 without a judge is not an option.
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alternative to 20.1