Workout of the Day 31th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Weightlifting

Metcon (Weight)

Every 2:30 x 5

3-Position Power Snatch

3-Position Squat Snatch

@ 55% of 1RM Snatch

Metcon

Metcon (4 Rounds for time)

Every 4min x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 cal Assault Bike

Rx: 30/24″, 22.5s/15s

Int: 24/20″, 15s/10s

Sc: Jump over Parallettes, Goblet Squat 16/12kg
Don’t sandbag it, sprint each round. Should be easily under 3min each round.