Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
3RM: Front Squat (3-3-3-3-3)
From the floor.
12mins perform 5 sets of 3 reps.
Increase load after each successful set – aim to beat last week’s score.
Metcon (AMRAP – Reps)
3 Bar Muscle Ups
6 Burpee Box Jumps
12 KB Snatch 32/24kg
*must be 6 on one side then switch hands
6 Reverse Ball Burpees
24 Wall Balls 9/6kg
Reverse burpees: https://www.youtube.com/watch?v=r-16gOPyhhk