Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Passive Hang
20 Cuban Rotations
10 Teacups, per arm
Then, build to starting weight for workout using 3 bars.
Metcon
Metcon (Time)
Linda (modified for teams)
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press
Squat Clean
Perform in teams and multiply reps by the number of members in the team. Max 3 per team.
Deadlift/Bench/Clean as a multiple of the average body weight
Rx: 1.5x/1x/0.75x
Sc: 1x/0.75x/0.5x