Workout of the Day 24th Jan

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

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Warm-up

Warm-up (No Measure)

3min Steady pace on machine

3 Sets:

5 Wall Squats

:20 Passive Hang

5 Burpees

Metcon

Metcon (Time)

3 Rounds:

1000m Row

50 Thrusters

30 Pull Ups

Rx: 20/15kg

Int: 35 Thrusters, 20 Pull Ups

Sc:

3 Rounds

500m Row

25 Thrusters

15 Jumping Pull Ups