Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Weightlifting
Back Squat (5RM)
Metcon
Metcon (3 Rounds for reps)
Start with an empty bar, weight must be changed after each run.
0:00 – 4:00
400m Run
Max Reps Deadlift @ 80/50kg
4:00 – 8:00
400m Run
Max Reps Power Clean @ 60/40kg
8:00 – 12:00
400m Run
Max Reps Thrusters @ 40/30kg
Scaled:
Men – 60/40/20
Women – 40/30/15