Workout of the Day 12th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Front Rack Opener

10 J-Curls

10 Kang Squats

5 Hang Power Cleans

5 Push Jerks

Strength

Power Clean + Push Jerk (Every 75s for 12min – 1 rep)

Starting at around 50%, build in weight each set.

Metcon

Cali Bear (AMRAP – Reps)

Every :30 for 20mins

1 Power Clean & Jerk

Rx: 100/70

Int: 70/45

Sc: 50% of today’s max
Score = total reps.

You get 1 attempt every :30, if you miss you do not get to reatttempt.

Total possible reps: 40.