Workout of the Day

Workout of the Day 27th Jan

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

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

15 cal Row

10 Barbell Good Mornings

10 Wall Ball Rotations


Clean (1-1-1-1-1-1-1)


Metcon (Time)

7 Rounds

7 Deadlifts

7 L-Pull Ups

[14min Cap]

Rx: 100/70kg

Int: 80/55kg, Strict Pull Ups

Sc: 50/35kg, Banded Strict Pull Ups
Keep control in the negative of each rep during both the strict pull ups and deadlifts.