Instinct Fitness – CrossFit Thorndon – CrossFit
Metcon
Warm-up (No Measure)
Split Jerk
10 reps Footwork only (no bar)
10 BTN Split Jerks
10 Split Jerks with pause in dip
10 Split Jerks in the receiving position
Metcon
Metcon (AMRAP – Reps)
CrossFit Open 14.4
14min AMRAP
60 cal Row
50 Toes to bars
40 Wall balls
30 Cleans
20 Muscle ups (ring)
Rx: 9/6kg, 61/43kg
Sc: 6/3kg, 43/30kg
Followed immediately by ‘the lift’
*back in 2014 there was no scaled division and each movement was a way of challenging athletes capacity and skill. We implore you to take the same approach.
Metcon (Weight)
6min to find…
1RM Clean and Jerk