Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
10 Dowel Pass Throughs
10 Teacups, per arm
10 Light KB Windmills, per arm
4×3 Sotts Press
4×3 Snatch Balance
Weightlifting
Metcon (Weight)
Every 2:00 x6 (12min)
6 Touch & Go Squat Snatches
Rx: 70% 1RM
Sc: as needed
You cannot drop the bar between lifts or pause for more than 3s in any position.
*Penalty – 200m Run for every failed set.
Metcon
Metcon (Time)
30-20-10-20-30
Wall Balls
DB Snatch, alternating
Rx: 9/6, 22.5/15
Int: 9/6, 15/10
Sc: 6/3, 10/5