Workout of the Day

Workout of the Day 4th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Tabata Bear Crawl


1min Kang Squat

1min KB Windmills

Barbell Warm Up

5 Deadlifts

5 Hang Cleans

5 Power Cleans

5 Front Squats

5 Push Press

5 Push Jerk


Metcon (AMRAP – Reps)

Every 3 min for 21min (7 rounds):

6 Power Clean

6 Front Squat

6 Shoulder to Overhead

…increase by 2 reps every round

Score = total reps

Rx: 40/30kg

Int: 35/25kg

Sc: 20/15kg