Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon
Metcon (Time)
5 Rounds:
5 Strict Pull Ups
3 Deadlifts 140/90
1 Wall Walk
Wall walks must be chest to ground > Chest to wall > Chest back to ground for rep to count.
Then Rest 3mins
Metcon (Time)
4 Rounds:
10 Pull Ups
6 Clean and Jerks 70/45
2x 10m Bear Crawl
Then Rest 3min
Metcon (Time)
3 Rounds:
15 Chest 2 Bars
9 Squat Snatch 50/35
30 Double Unders
Total Time Cap: 35min
Warm-up (No Measure)
Todays focus: Movement; stick to the prescribed movements and scale weights as needed. Deadlift is heavy, clean and jerk is moderate, squat snatch is light-moderate.