Workout of the Day

Barbell 1st November

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


Back Squat (5 x 3 @ 80%)

High Hang Snatch + Hang Snatch + Full Snatch (1+1+1)

Starting positions are: Hip, Knee, and Floor.

Find your max for this complex

Metcon (Time)

EMOM 10min

1 Full Snatch w/ 3sec Pause in receiving position

If you miss the lift, forget to pause, or step forward/back you must perform an additional minute. You will complete 10 successful lifts!