Workout of the Day

Workout of the Day 12th September 2016

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


Warm-up (No Measure)

200m Run


3 Rounds of:

10 Pass Throughs w/ dowel

30sec Squat Hold

10 V-ups


Bergeron EMOM

10min EMOM

Every minute perform:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Use a weight that allows you to complete all 10 rounds.

**You must do 10 bar facing burpees for every round you fail to complete or change the weight on.


Metcon (2 Rounds for time)

For Time:

40 Wall Balls

30 KB Swings 24/16

20 Push Ups

-Rest 5min-

3 Rounds

200m Run

10 Deadlifts 60/40kg

5 Bar Facing Burpees