Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Hip Flow (90/90)
20 Kneel to Narrow Stance Squat
Front Rack Opener
3×5 Slow Controlled Front Squats
Metcon
Metcon (Weight)
15:00 to find:
5RM T’n’G Power Clean
Score = combined total of you and your partner
Metcon (AMRAP – Rounds and Reps)
at 15:00, begin…
15min AMRAP
5 Power Cleans
7 Hang Power Cleans
9 Push Press
*partner 1 completes a full round while partner 2 rests.
Rx: 50/35kg
Int: 40/30kg
Sc: 30/20kg