Workout of the Day 24th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

1:00 Active Spidermans

1:00 Narrow Stance Squats

3 Rounds

3 Kip Swings

3 Kipping Pull Ups

3 Butterfly Pull Ups

Warm-up (No Measure)

“Rope Climb Warm Up”

5 Rounds

:10 Rope Hang

5 Rope Knees to Elbow

5 Rope Anchors

1 Rope Climb

Metcon

Metcon (Time)

“Assunção”

For Time:

100 Burpees

75 Pull Ups

50 Pistols

25 Power Cleans

12 Rope Climbs

400m Plate Carry (from PC barbell)

Rx: 60/40

Int: 50/35

Sc: 40/30