Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon (AMRAP – Rounds)
1: 8 Front Squats @ 70/45 (from the floor)
2: 10 Burpee Box Jumps
3: 30sec Hollow Hold
4: 16 KB Snatch 24/16kg
Scale as needed.
If you miss a round rest for the next minute and start on the following minute.
EMOM – Every Minute On the Minute.
This means you must begin the movement as soon as the minute begins. Get setup early and be ready to go before the timer beeps.
If you cannot maintain the EMOM scale the movements.