Workout of the Day

Workout of the Day 13th September

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


Back Squat (Build to 4RM + 2×2 @ 4RM)

Build up to a heavy 4 rep back squat while maintaining good speed. When you start ‘grinding’ out of the bottom you have reached your max, assuming you get all four reps.


In Pairs

Metcon (AMRAP – Rounds and Reps)

In Pairs;

10min AMRAP

5 Clean and Jerks (60/40)

10 Toes 2 Bar

Alternating rounds with your partner.