Workout of the Day

Workout of the Day 15th September

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

Metcon (AMRAP – Reps)

12 Min AMRAP:

25 Front Squats @ 50%

25 Shoulder to Overhead @ 50%

20 Front Squats @ 60%

20 Shoulder to Overhead @ 60%

15 Front Squats @ 70%

15 Shoulder to Overhead @ 70%

10 Front Squats @ 80%

10 Shoulder to Overhead @ 80%

5 Front Squats @ 90%

5 Shoulder to Overhead @ 90%

5 Front Squats @ 100%

5 Shoulder to Overhead @ 100%

The competitor will continue to add 10% each round until the 12min cap is reached.

At the 12min mark Workout 3 will begin immediately.

Workout 3 is:

3min to set 1RM Deadlift