Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
1:00 Active Spidermans
1:00 Narrow Stance Squats
3 Rounds
3 Kip Swings
3 Kipping Pull Ups
3 Butterfly Pull Ups
Warm-up (No Measure)
“Rope Climb Warm Up”
5 Rounds
:10 Rope Hang
5 Rope Knees to Elbow
5 Rope Anchors
1 Rope Climb
Metcon
Metcon (Time)
“Assunção”
For Time:
100 Burpees
75 Pull Ups
50 Pistols
25 Power Cleans
12 Rope Climbs
400m Plate Carry (from PC barbell)
Rx: 60/40
Int: 50/35
Sc: 40/30