Workout of the Day

Workout of the Day 5th Feb

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

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Warm-up (No Measure)

400m Run


20 Straight Leg Box Jumps

10 Burpee Pull Ups

1min Squat Hold

1min Passive Hang


Metcon (AMRAP – Reps)

Every 30s x 5min

One Set of Pull Ups

Rx: 5-8

Int: 3-5

Beg: 5-8 Kip Swings/1 Strict Pull Up (or negative)


Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Rx: 24/20″, 42.5/30kg

Int: Same

Sc: Step Ups, 20/15kg