Workout of the Day

Workout of the Day 27th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds, 30sec on: 30sec off

Junkyard Dog & Partner Burpees

Metcon

Metcon (Time)

In Pairs, each to complete:

40/30 cal Assault Bike

40 Alt DB Squat Cleans



100 Double Unders

40 Alt DB Snatches



400m Run

40 Alt DB Box Step Ups



500m Row

40 Single Arm DB Thrusters



Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg
*Teams will have both partners working to complete each movement in the pair. Once completed they will then swap over and complete the other movement before moving on to the next pair of movements.