Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
Weightlifting
Metcon (Weight)
Every 2:30 x 5
3-Position Power Snatch
3-Position Squat Snatch
@ 55% of 1RM Snatch
Metcon
Metcon (4 Rounds for time)
Every 4min x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats
15/12 cal Assault Bike
Rx: 30/24″, 22.5s/15s
Int: 24/20″, 15s/10s
Sc: Jump over Parallettes, Goblet Squat 16/12kg
Don’t sandbag it, sprint each round. Should be easily under 3min each round.