Workout of the Day 6th Jan

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run-Row-Bike-Burpee

In teams of 4 perform a 16min AMRAP, changing station every 2mins. Aim to hold talking pace throughout.

Gymnastics

Pull-ups (10-8-6-4-2)

Either add weight or reduce the assistance in each set to ensure the correct reps are achieved.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups