Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up
Warm-up (No Measure)
Power Clean warm up
10 J-curls
10 Kang Squats
10 Power Cleans
Weightlifting
Power Clean (5RM TnG)
Must be touch and go.
Metcon
Metcon (AMRAP – Rounds)
Death by…
Every 5mins complete one round of:
5 TnG Power Cleans
10 Back Rack Lunges
5 TnG Power Cleans
10 Front Rack Lunges
5 TnG Power Cleans
10 Overhead Lunges
Rx – 50/35kg
Start with a weight that is between 40-50% of 5RM and increase by 5kg every 5mins.