Workout of the Day

Workout of the Day 5th March

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


– Ankles, 60s per side

– Goblet Squat, 60s hold

– Front Rack

Clean Prep:

Build to 70% of 1RM


Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Metcon (AMRAP – Reps)

Alternative WOD:

12min AMRAP


Box Jump (24/20″)

Push Up

KB Swing (24/16kg)