Workout of the Day

Workout of the Day 25th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Dowel Front Rack Stretch

2 Sets, empty barbell:

5 Muscle Clean

5 Power Clean

5 Deep Power Clean

5 Squat Clean


Hang Clean (Build to heavy 3 rep)

Check your ego:

Today you should go as heavy as you can while keeping the reps smooth and technical sound. If you fail or grind out of a rep, you did not leave your ego at the door.


Metcon (Time)

10min AMRAP

Max cal Ski/Row/Bike

Directly into:

10 Rounds

3 Power Cleans

6 Push Ups

9 Air Squats

Rx: 70/45kg

Int: 50/35kg

Sc: 30/25kg
Scoring – Record your time and put your cals into the comments.