Workout of the Day

Workout of the Day 25th August

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


Metcon (Time)

In Pairs; For Time:

2 Rounds

40 Thrusters

20 Synchronised Bar Facing Burpees Over the Bar

40 Front Squats

20 Pull-ups

15min Cap

Rx: 60/40kg

Sc: 40/30kg

Metcon (AMRAP – Reps)

7min AMRAP

2, 4, 6, 8, 10, 12…….continue

Synchronized Paired Deadlift

American Kettle Bell Swings

Toe 2 Bar

Deadlift Options:

RX / 170/155 kg

Int/MS/ 150/135 kg

Scale 130/115 kg
Both partners do deadlifts, share the reps for KB Swings and T2B.