Workout of the Day

Workout of the Day 2nd Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min KB Ankle Stretch

10 Wall Squats

1min Front Rack Stretch

3 Sets:

3-Position Power Clean

3-Position Squat Clean


Squat Clean (15min to find heavy single)

Metcon (AMRAP – Reps)

6min EMOM

10 Burpee Over Bar

1 Squat Clean @ 85% of today’s max
1 attempt per minute. Score = total lifts made.


Metcon (Time)


Shoulder 2 Overhead

Overhead Squats

Rx: 40/30kg

Int: 30/20kg

Sc: 20/15kg