Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Wrist Flow
Front Rack Opener
10 Inchworm + Squat
Warm-up (No Measure)
Tabata Overhead Squat Hold
8 Rounds
20s – Hold bottom position
10s – Stand and rest
Metcon
Metcon (Time)
20 Power Cleans (60/40kg)
25 Ring Dips
30 DB Snatches, alternating (22.5/15)
1km Run
30 DB Hang Clean & Jerks, alt
25 Handstand Push Ups
20 Squat Cleans
Rx: As above
Int: Reduce load, Box Dips/Box HSPU
Sc: Reduce load, Push Ups/Handstand Hold – 60s
Time Cap: 20mins