Workout of the Day

Workout of the Day 22nd Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Giant Tic Tac Toe


In Pairs

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

5 KB Swings (32/24)

25 Double Unders

5 Burpee Box Jump Overs (24/20)

*alternating rounds

Metcon (Time)

For Time

100 Pull Ups

100 Power Cleans (50/35)

100 Pull Ups


50 Pull Ups

100 Power Cleans (35/25)

50 Pull Ups

Scaled to lower reps scheme if your pair does not have consistent sets of 5 or more. Substitute Pull Ups for Jumping Pull Ups if needed.