Workout of the Day

Workout of the Day 16th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

5 YTWs

:30 Passive Hang

:30 Wall facing HS


Metcon (AMRAP – Reps)

Every 2min x5

16m(8+8) DB Overhead Lunge (1×22.5/15kg)

Max Strict HSPU in time remaining
Scale if unable to perform at least 5 repetitions per 2:00 section.


Metcon (Time)


Hang Power Clean

Lateral Burpee Over Bar

Rx: 40/30kg

Int: Same as Rx

Sc: 20/15kg
YOLO on this one. Don’t hold back, the weight is light and you can push the pace on the burpees despite what your head keeps saying.