Workout of the Day

Workout of the Day 17th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run

5 reps of each movements

Take this time to decide on any scaling variations and organise your team.


Metcon (Time)

In Pairs, for Time:

80 Burpees over bar

40 OHS (40/30kg)

80 Box Jumps (24/20″)

40 Power Cleans (40/30kg)

80 Box Step Overs

40 Back Squat (40/30kg)

80 Ab-Mat Sit-ups

40 TTB

80 Cal Assault Bike/Cal Row

*1 partner works through reps while the other completes a 200m run before swapping in.
Scale as needed.