Workout of the Day 18th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

10 Dowel Pass Throughs

10 Teacups, per arm

10 Light KB Windmills, per arm

4×3 Sotts Press

4×3 Snatch Balance

Weightlifting

Metcon (Weight)

Every 2:00 x6 (12min)

6 Touch & Go Squat Snatches

Rx: 70% 1RM

Sc: as needed
You cannot drop the bar between lifts or pause for more than 3s in any position.

*Penalty – 200m Run for every failed set.

Metcon

Metcon (Time)

30-20-10-20-30

Wall Balls

DB Snatch, alternating

Rx: 9/6, 22.5/15

Int: 9/6, 15/10

Sc: 6/3, 10/5