Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Metcon
Metcon (Time)
In Pairs; For Time:
2 Rounds
40 Thrusters
20 Synchronised Bar Facing Burpees Over the Bar
40 Front Squats
20 Pull-ups
15min Cap
Rx: 60/40kg
Sc: 40/30kg
Metcon (AMRAP – Reps)
7min AMRAP
2, 4, 6, 8, 10, 12…….continue
Synchronized Paired Deadlift
American Kettle Bell Swings
Toe 2 Bar
Deadlift Options:
RX / 170/155 kg
Int/MS/ 150/135 kg
Scale 130/115 kg
Both partners do deadlifts, share the reps for KB Swings and T2B.