Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Heavy Russian KB Swings
10 Glute Bridges w/ KB
:30 Iron Cross
Strength
Deadlift (10-8-6-4-2)
Find a heavy set of 10, 8, 6, 4, and 2 reps.
Metcon
Metcon (AMRAP – Reps)
7min AMRAP
Max Wall Balls (9/6)
*every minute perform 5 Deadlifts @ today’s 10RM