Workout of the Day

Workout of the Day 17th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

5min Foam Rolling

500m Row

1min Plank

3 Rounds for quality (empty bar):

5 Muscle Snatch

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Metcon (Time)

In Pairs

50 cal Assault Bike

25 Power Cleans

20 Synchro Bar Facing Burpees

50 cal Ski

25 Power Snatches

20 Synchro Bar Facing Burpees

50 Wall Balls

25 Squat Cleans

20 Synchro Bar Facing Burpees

50 cal Row

25 Squat Snatches

20 Synchro Bar Facing Burpees

Rx: 60/40kg

Int: 50/35kg

Sc: 30/20kg