Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Jog
10m Lunge
10m Broad Jump
Glute & Lower Back Stretches
Strength
Power Snatch (3-3-3-3-3-3)
12min – Build to heavy 3 rep Touch&Go Power Snatch.
Metcon
Metcon (4 Rounds for time)
Every 5min x 4
30 Air Squats
200m Run
7 Power Snatches
Rx: 60/40
Int: 50/35
Sc: 30/20
Each round is for time and should not take more than 3mins. Scale approriately.