Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Squat Hold
1min Passive Hang
Take the time between these rounds to stretch and progressively load the bar
15 Air Squats
15 Kip Swings
10 Thrusters (20/15)
10 Pull Ups
5 Thrusters (42.5/30)
5 C2B
Metcon
Same as last week, come down if you want to retest or want a workout but not 19.5, there is an alternative. But also be prepared to cheer on others and judge/count for someone else as they perform the workout and vice versa.
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Metcon (Time)
Alternative Workout
33-27-21-15-9
Power Cleans 50/35kg
Hand Release Push Ups
Time cap: 20 minutes