Workout of the Day

Workout of the Day 28th Nov

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

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Warm-up (No Measure)

3 Rounds

5 Tempo Push Ups

5 Cuban Rotations, per arm

10 Dowel Pass Through


Bench Press (5×5 @ 75-80%)


Metcon (Time)

In Teams of 3

100 Bench Press

100 cal Machine

100 Power Cleans

100 cal Machine

100 Front Squats

Rx: Bodyweight*

Int: 75% BW*

Sc: 50% BW*

*Based on the team average, use one bar for all 3 barbell movements.

Don’t be that team that needs 3 separate barbells because of a 2.5kg difference in desired weight.