Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
3 Rounds:
3 Bear Complex @ light weight
10 Leg Swings
10 Iron Cross/Scorpions
Metcon
Metcon (Time)
For Time:
200m Run
27 Thruster 40/30
4 Rope Climbs/12 Strict Pull Ups
200m Run
21 Thrusters 50/35
3 Rope Climbs/9 Strict Pull Ups
200m Run
15 Thrusters 60/40
2 Rope Climbs/6 Strict Pull Ups
200m Run
9 Thrusters 70/45
1 Rope Climb/3 Strict Pull Ups
Note your time and immediately move into…
5min to find 3RM Thruster