Workout of the Day 14th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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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