Workout of the Day

Workout of the Day 19th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1:00 Hip Flow (90/90)

20 Kneel to Narrow Stance Squat

Front Rack Opener

3×5 Slow Controlled Front Squats


Metcon (Weight)

15:00 to find:

5RM T’n’G Power Clean

Score = combined total of you and your partner

Metcon (AMRAP – Rounds and Reps)

at 15:00, begin…

15min AMRAP

5 Power Cleans

7 Hang Power Cleans

9 Push Press

*partner 1 completes a full round while partner 2 rests.

Rx: 50/35kg

Int: 40/30kg

Sc: 30/20kg