Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Front Squat (5-5-5-5-5)
Increase load each set. Aim = no misses
Metcon (2 Rounds for reps)
0-5:
800m Run
5-10:
5min AMRAP
10 Burpee to Plate
20 Air Squats
30sec HS hold
10-15:
800m Run
15-20:
5min AMRAP
10 Pistols
20 KB Swings 24/16
30sec Hollow Hold
Score AMRAPs as reps. Record run times in notes