Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Pull Up Challenge
Day 30
Build to 1RM Strict Pull Ups
If you don’t have strict pull ups perform an eccentric pull up for time. Setup at the top of a pull up and control down as slow as possible, you must be moving the whole time for the rep to count but move as slow as possible.
Metcon
Metcon (Time)
5 Rounds
9 Power Snatch
7 Overhead Squat
5 Bar Muscle Up
Rx: 80/50kg
Int: 60/40kg, Burpee Pull Up
Beg: 30/20kg, Burpee