Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon
Metcon (AMRAP – Rounds and Reps)
Part A: 15min AMRAP
15 Toes 2 Bar
30 KB Swings
15 Box Jumps
Remember: Your hands sliding on the bars causes rips, chalk makes it worse. Don’t use excessive amounts of chalk and ensure you have a strong grip if you want to avoid ripped hands!
Metcon (AMRAP – Rounds and Reps)
Part A: 15min AMRAP
15 Toes 2 Bar
30 KB Swings
15 Box Jumps
Remember: Your hands sliding on the bars causes rips, chalk makes it worse. Don’t use excessive amounts of chalk and ensure you have a strong grip if you want to avoid ripped hands!
Metcon (Time)
Immediately Following Part A start…
Part B: For Time
1mi/1.6km Run
Metcon (Weight)
Immediately Following Part B start…
Part C: 5min to Find 3RM
Front Squat for the floor
Power Clean + 3 Fronts Squats OR Squat Clean + 2 Squats are allowed.