Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Rounds
10 Dowel Pass Throughs
5 Power Snatch
5 Squat Snatch
30s Low Back stretch
Weightlifting
Squat Snatch (E2MO2M for 12min – 6 Squat Snatches @ 50-60%)
Same load across all sets. No more than 5s between lifts.
Metcon
Metcon (AMRAP – Reps)
10min AMRAP
3-6-9-12…etc.
Push Ups
Toes to Bar
Rx: Hand Release Push Up
Int: HRPU, Knees to Chest
Sc: Modified Push ups, Sit Ups
Score = total reps