Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Inchworms
10 cal Assault Bike
20 Double Unders
Weightlifting
Power Clean (3RM – Touch & Go)
12mins to find heavy 3 rep Power Clean.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Rx: 61/43kg
Int: 40/30kg, Box Dips
Sc: 30/20kg, Hand Release Push Ups