Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Squat Hold
1min Front Rack Stretch
20 Wall Squats (slow & controlled)
Strength
Squat Clean (15min to Find 1RM Squat Clean)
Metcon
Metcon (Time)
In Pairs;
5 Rounds each, alternating rounds:
3 Bar Muscle Ups
6 Toes to Bar
9 Deadlifts
100m Run
Rx: 100/70kg
Int: 6 C2B Pull Ups, 80/50kg
Sc: 6 Jumping Pull Ups, 6 Knees to Chest, 50/35kg