Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Metcon (No Measure)
2 Rounds
30m Bear Crawl
30m Crab Walk
30m Duck Walk
10 Wall Balls
10 Burpees
Metcon
Metcon (Time)
12 Days of Christmas
1 100m Run
2 Clean and Jerk
3 Snatch
4 Front Squat
5 T2B
6 Pull-ups
7 Push Ups
8 Pistols
9 Burpee
10 Box Jumps (24/20″)
11 Wall Balls
12 Thrusters
Rx: 40/30kg
Rx+: 60/40kg
Perform just as the song is sung; 1 Run… 2 C&J, 1 Run… 3 Snatch, 2 C&J, 1 Run… etc.
CrossFit45 WOD
Metcon (AMRAP – Rounds and Reps)
18min AMRAP
8 Wall Balls
8 Pull Ups
8 Burpees
Every 6min run 400m, including 0:00.