Workout of the Day

Workout of the Day 21st Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm Up Game: Plants vs. Zombies

1:00 Wrist Flow

-Barbell Warm Up-

2 Rounds

5 Power Cleans

5 Strict Press

5 Push Press

5 Split Jerk


Metcon (Time)

In Pairs:

150cal Row/Bike

70 S2OH @ 50/35kg

50 S2OH @ 70/45kg

30 S2OH @ 90/55kg

150cal Row/Bike

*use one bar and increase load for each rep bracket. Scale loads as needed.