Workout of the Day 30th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up Game – ‘Deck of Cards’

Coaches to choose movements!

Strength

Metcon (Weight)

Squat Clean (touch’n’go)

2-4-6-8-6-4-2
Choose a weight that is challenging for 8 reps and perform all sets unbroken. Keep rest minimal.

Metcon

Metcon (Time)

10-1

Toes 2 Bar

Power Clean

Burpees

Rx: 70/45kg

Int: 50/35kg

Sc: 35/25kg
Perform 10 toes to bar, 10 power cleans, 10 burpees, then 9 toes to bar, 9 power cleans, 9 burpees, and so on until you have done 1 of each.