Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds with empty barbell
5 J-Curls
5 Power Cleans
5 Push Press
5 Thrusters
Strength
Metcon (Weight)
Every 90s x 15min (10sets)
2 Power Cleans + 1 Thruster
Build to max for the complex
Metcon
Metcon (Time)
21-15-9
Power Clean
Thruster
[9min Cap]
Rx: 50/35kg
Int: 40/30kg
Sc: 30/20kg