Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
3 Rounds
5 Jump Squats
5 Inchworms
10 Sit Ups
Metcon
Metcon (Time)
Perform as a Team of 3:
4km Row
400 Double Unders
200 Wall Balls
200 Power Cleans (40/30kg)
100 Bar Facing Burpees
100 Weighted Sit Ups
For each pair of movements 2 people can work simultaneously to complete the reps, e.g. Row and Skip at the same time.
Your team must complete all the reps of those two movements before moving on to the next two, e.g. 4km rowing complete & 400 DUs complete before any wall balls or power cleans can be done.