Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Passive Hang
10×1 Jump to Hollow
Day 23
3 Sets
20 Bent Over Row (20/15)
10 V-Ups
Weightlifting
3RM: Front Squat (3 Reps E2MOM for 12min)
Metcon
Metcon (5 Rounds for reps)
5x 2min AMRAP
9 Power Cleans
9 Front Squats
9 Shoulder to Overhead
*Rest 1min between AMRAPs
Rx: 70/45kg
Sc: 50% of 3RM