Workout of the Day

Workout of the Day 19th Oc

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Deadlift (E3MO3M for 24min – Build to 3RM)

Aim for 90% of 1RM.

If you max out early you must perform 400m repeats every 3mins until the 24min mark.

Metcon (Time)

800m Run

50 Chest to Bars



800m Run

50 Chest 2 Rings

30 L-seated DB Press