Workout of the Day

Workout of the Day 20th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Dowel Front Rack Stretch

1min Wall Squats

10 Tempo Front Squat with BB


Metcon (AMRAP – Rounds and Reps)

In Teams of 3

30min AMRAP, alternating rounds

7/5cal Assault Bike

10 Med Ball Squat Jumps (9/6)

5 Clean & Jerks

*C&J weight increases every 6 rounds.

Rx (scale as needed)

1-6: 40/30kg

7-12: 50/35kg

13-18: 60/40kg

19-24: 70/45kg


Metcon (AMRAP – Reps)

Tabata Push Ups

*Score = Lowest round