Workout of the Day

Workout of the Day 16th Dec

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


Power Clean (5-4-3-2-1)

Increase load in each set.


Metcon (AMRAP – Reps)

In Pairs;

3 Rounds each:

Max Double Unders, while partner runs 200m

Score = combined total reps

Metcon (Time)


Power Cleans 60/40kg

Ring Dips

*Partner must hold support position on rings during power cleans for reps to count.

If scaling to push ups, support position is at the top of push up.