Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
Barbell Warm Up
:30 Front Rack Opener
5 Muscle Cleans
5 Power Cleans
5 Squat Cleans
Clean (3RM Power Clean, 1RM Squat Clean)
Go every 90sec.
Starting at 50% of your 1RM Clean, perform 3 rep touch & go Power Clean increasing 2.5kg each round. When you fail the 3RM continue up performing a 1 rep Squat Clean.
300 Double Unders
*every minute on the minute perform 3 Deadlifts
Time cap: 7min
Sc: 500 Single Unders, Deadlift @ 1RM Clean weight.