Workout of the Day

31052016

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

Warm-up

Flight Simulator (AMRAP – Rounds)

5-10-15-20-25-20-15-10-5

Unbroken Double Unders

3min Cap

Metcon

Metcon (2 Rounds for reps)

In Teams of 2;

Workout #1:

15min AMRAP

2-4-6-8-10

Thrusters

Pull Ups

After each round increase loads by 5/10kg; see below.

Rd 1: 30/40, Rd 2: 35/50, Rd 3: 40/60, etc.

– Rest 5mins –

Workout #2:

10min AMRAP

30 Double Unders

15 Power Snatches (25/35kg)

Scale to allow fast power snatches.

30 Doubles -> 60 Singles