Workout of the Day


Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT



Back Squat (4 x 2 @ 85-90%)

Controlled descent and drive out of the bottom as fast as possible.

Speed and quality is the most important thing here. Choose a weight within this range that you can perform good reps and move with power. Do not go over 90%!


Metcon (Time)

For Time:

200m Run

15 Clean and Jerks, 30/40 (Perf – 40/60)

200m Run

30 Toes-To-Bar

200m Run

45 Burpees

200m Run

45 Kettlebell Swings, 16/24

200m Run

30 Ring Dips

200m Run

Box Jumps

200m Run