Workout of the Day

Workout of the Day 12th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Metcon (Time)

For Time

30 Strict HSPU

30 Kipping HSPU

[10min Cap]

If you do not have these movements yet spend 5 minutes practice Strict variations, and 5 minutes on kipping variations.


Metcon (Time)


21 Thrusters

9 Pull Ups

7 C2B

5 Bar Muscle Ups

15 Thrusters

7 Pull Ups

5 C2B

3 Bar Muscle Ups

9 Thrusters

5 Pull Ups

3 C2B

1 Bar Muscle Up

[10min Cap]

Rx: 42.5/30kg

Int: 11/10-8/7-5/4 Pull Ups/C2B (no BMU)

Sc: Normal Fran 👍 scale load