Workout of the Day

Workout of the Day 3rd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1:00 each

Easy bike


Moderate bike

Air Squats

Hard bike

1min Wrist flow

1min Front Rack stretch


Metcon (3 Rounds for reps)

In Teams of 3:

7min AMRAP

100/70cal Assault Bike

Max Cleans & Jerks (60/40)

2min Rest

6min AMRAP

80/60cal Assault Bike

Max Power Snatches (50/35)

2min Rest

5min AMRAP

60/40cal Assault Bike

Max Thrusters (40/30)

Alternative to Assault Bike: 15/12/9 100m Sprints