Workout of the Day

05052016

Instinct Fitness, CrossFit Thorndon – WODFIT

Warm-up

Lower body warm up…

Positions: Deadlift, Squat

Muscles groups: Quads, Hamstrings, Glutes, Lower Back

Weightlifting

Squat Clean Thruster (3 Rep Max)

20min to find 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

12 Deadlifts 45/70kg

24 Lateral Bar Hops

36 Air Squats

Rx+

8min AMRAP:

12 Deadlift 70/100kg

24 Lateral Bar Hops

36 Air Squats