Workout of the Day

Workout of the Day 24th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

15 Wall Squats

10 Burpee Broadjumps

5 Strict Pull Ups


Metcon (Weight)

Power Snatch

Every 75s for 15min – 1 Power Snatch starting at 60% of 1RM

Build to heavy single in the power snatch by performing one lift every 75 seconds. Start at 60% of max and increase slowly.


Hunt (AMRAP – Reps)

Matt Hunt Hero WOD

In Pairs, 3 Rounds

28 Burpees

19 Wall Balls 9/6kg

6 Ground to Overhead 60/40kg

20 Box Jumps

20 Power Cleans 60/40kg

with time remaining:

Max Bar Muscle Ups

[Cap: 17min]