Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon (AMRAP – Reps)
12 Min AMRAP:
25 Front Squats @ 50%
25 Shoulder to Overhead @ 50%
20 Front Squats @ 60%
20 Shoulder to Overhead @ 60%
15 Front Squats @ 70%
15 Shoulder to Overhead @ 70%
10 Front Squats @ 80%
10 Shoulder to Overhead @ 80%
5 Front Squats @ 90%
5 Shoulder to Overhead @ 90%
5 Front Squats @ 100%
5 Shoulder to Overhead @ 100%
…
The competitor will continue to add 10% each round until the 12min cap is reached.
At the 12min mark Workout 3 will begin immediately.
Workout 3 is:
3min to set 1RM Deadlift