Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
Rob the Nest:
Using 1.25kg and 2.5kg plates. The aim is to collect as many plates for your team.
Each player will have 1 minute to collect plates and bring them back to home base. They must be moved ONE at a time!
Once all players have had 1 minute the round is over and scores are taken for that round.
1.25kg plates are worth 1 point
2.5kg plates are worth 2 points
First team to win 3 rounds are the champions.
Any cheating and use of excessive force will result in a DQ.
Metcon (No Measure)
In Pairs, complete the following…
0:00 to 10:00
50 Wall Balls
40 Pull Ups
*Must be completed in sets of 5, then you must change the working team member.
10:00 to 15:00
Max Rep Box Jump Overs while partner hangs from pull up bar.
*When the team member who is hanging touches the ground you MUST change over.
15:00 to 20:00
5min to set max total
Clean + Hang Clean + Front Squat
*Both partners max will be added together to determine team score. Only one bar may be used
3min to change over weights
24:00 to 30:00
75 Snatches 35/25kg
*Can be split up any way your team wants. Only one bar may be used.