Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
5 Hollow Rocks
10 Shoulder Taps
20sec Bridge Hold
Scaling the bridge: http://gymnasticswod.com/content/bridge-progressions-pt2
5 Hang Power Cleans
7m Handstand Walk
*Choose a weight that is challenging.
Scaled: Bear Crawl 3x7m
Metcon (AMRAP – Reps)
Partner A: 200m Run
Partner B: Max Hang Power Cleans 60/40kg
Each set of Max H.P.Cleans is a single max rep set, e.g. if Partner B breaks (drops the bar) their set is over and must wait until completing another run before getting more reps.