Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
5min to establish correct foot position for the split jerk
10 Jump in Split
10 Jump to Split
5 BTN Press in Split
5 BTN Jerk
Weightlifting
Split Jerk (Find 1RM [10min])
Metcon
Metcon (Time)
100 Burpee Box Jumps
Every 30sec perform 1 Clean & Jerk (50/35)
20min Cap
CrossFit45 WOD
Metcon (Time)
100 Burpee Box Jumps
Every 30sec perform 1 Clean & Jerk (50/35)
20min Cap