Workout of the Day

Workout of the Day 11th October

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

Metcon

Metcon (Time)

HeroWOD: “Wood”

5 Rounds

400 m Run

10 Bar Facing Burpee

10 Sumo Deadlift High Pulls 43/29kg

10 Thrusters 43/29kg

Rest 1 min
Time Cap 30:00min

Metcon (Time)

HeroWOD: “Wood”

5 Rounds

400 m Run

10 Bar Facing Burpee

10 Sumo Deadlift High Pulls 43/29kg

10 Thrusters 43/29kg

Rest 1 min
Time Cap 30:00min

Thruster (1 Rep Max)

Immediately following the 1min Rest after completing 5 Rounds OR when you are time capped at the 30min mark you will have 5mins to find your 1 rep max Thruster from the floor. The bar can be squat cleaned or power cleaned then front squatted into the thruster. You must complete the thruster as one continuous movement; pausing after the front squat and/or jerking the bar overhead will not count.


Jack Formosa at New Zealand Nationals