Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min KB Ankle Stretch
10 Wall Squats
1min Front Rack Stretch
3 Sets:
3-Position Power Clean
3-Position Squat Clean
Weightlifting
Squat Clean (15min to find heavy single)
Metcon (AMRAP – Reps)
6min EMOM
10 Burpee Over Bar
1 Squat Clean @ 85% of today’s max
1 attempt per minute. Score = total lifts made.
Metcon
Metcon (Time)
21-15-9
Shoulder 2 Overhead
Overhead Squats
Rx: 40/30kg
Int: 30/20kg
Sc: 20/15kg