Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
Using ab mats as your ‘tray’ move around the room trying to knock other peoples mats off their hand while not dropping yours.
Every drop = 2 Burpees then join back into the game.
Metcon (No Measure)
In Pairs, with a running clock:
0:00 to 10:00
50 Power Cleans
50 Shoulder to Overhead
50 Bar facing burpees
*using the same bar
13:00 to 20:00
(strip weight off bar)
20:00 to 30:00
5 RM Front Squat, from the ground
*Any weight that will be used on the bar must first be carried 200m as a plate carry, including any weight already on the bar. You can carry as much weight as you like per run.
**Score is combined weight for both partners
For Part A & B