Workout of the Day

Workout of the Day 2nd Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2-3 Rounds

10 Dowel Pass Throughs

5 Power Snatch

5 Squat Snatch

30s Low Back stretch


Squat Snatch (E2MO2M for 12min – 6 Squat Snatches @ 50-60%)

Same load across all sets. No more than 5s between lifts.


Metcon (AMRAP – Reps)

10min AMRAP


Push Ups

Toes to Bar

Rx: Hand Release Push Up

Int: HRPU, Knees to Chest

Sc: Modified Push ups, Sit Ups
Score = total reps