Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
Run-Row-Bike-Burpee
In teams of 4 perform a 16min AMRAP, changing station every 2mins. Aim to hold talking pace throughout.
Gymnastics
Pull-ups (10-8-6-4-2)
Either add weight or reduce the assistance in each set to ensure the correct reps are achieved.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups