Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 J-Curls
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
Rd 1 – Dowel
Rd 2 – Barbell
Strength
Metcon (Weight)
Every 2mins for 12mins (6 sets)
5 Squat Snatches @ 70-75%
Complete each set as fast as possible while still being technically sound. We want to see if you can maintain form as fatigue sets in.
Metcon
Metcon (Time)
50/40cal Assault Bike
30 Ground to Overhead
Time cap: 7min
Rx: 60/40kg
Int: 50/35kg
Sc: 35/25kg
All out sprint! Go in 2 heats as this one may get hard to keep count as you fatigue.