Workout of the Day

Workout of the Day 10th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Passive Hang

8 KB Windmills, per arm

1min Wall Facing Handstand hold

3 Turkish Get UPS, per arm


Metcon (Weight)

Push Press + Power Jerk + Split Jerk

15min to find max for complex


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Cap: 10min

Rx: 70/45kg

Int: 60/40kg

Sc: 35/25kg