Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
5 reps of each movements
Take this time to decide on any scaling variations and organise your team.
Metcon
Metcon (Time)
In Pairs, for Time:
80 Burpees over bar
40 OHS (40/30kg)
80 Box Jumps (24/20″)
40 Power Cleans (40/30kg)
80 Box Step Overs
40 Back Squat (40/30kg)
80 Ab-Mat Sit-ups
40 TTB
80 Cal Assault Bike/Cal Row
*1 partner works through reps while the other completes a 200m run before swapping in.
Scale as needed.