Workout of the Day 31st Jan

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

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Warm-up

Warm-up (No Measure)

3 Rounds

10 cal Assault Bike

20m Banded March

30s Passive Hang

Strength

Power Snatch (5×3 @ 80%)

Perform 3 reps E2MOM at the same weight for each set.

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
Rx: 40/30kg

Int: 40/30kg, 3 Muscle Ups

Sc: 24/16kg KB, Burpee Pull Ups