Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Death by Burpees
*If you get out early use the time to stretch.
Metcon
Metcon (Time)
In pairs:
9min AMRAP, alternating rounds
100m Run
10 Wall Balls
Rest 3mins
50-40-30-20-10, share the reps
DB or KB Snatches 22.5/15kg
Pull Ups