Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
P4P Workout 3. Partner up and count their reps.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
40/30 Cal row
21 Deadlift @ 100%
15 Deadlift @ 100%
9 Deadlift @ 100%
If you are not registered for P4P you will perform a 400m run instead of the row.
If 130 reps (males) or 120 reps (females), (1 complete round) are completed in under 6mins, time extends to 12mins.
If 260 reps (males) or 240 reps (females), (2 complete rounds) are completed in under 12mins, time extends to 18mins.