Workout of the Day

Workout of the Day 28th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Front Rack stretch

1min Squat hold

3 Sets, empty bar:

5 Muscle Cleans

5 Power Cleans

5 Squat Cleans


Metcon (Weight)

10min EMOM

Perform as unbroken complex

5 Power Cleans

4 Hang Squat Clean

3 Power Clean & Jerks

Choose a light load that allows you to move fast and go unbroken. As much a test of barbell cycling as it is a test of self-awareness.


CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target