Workout of the Day

Workout of the Day 6th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

3 Rounds

10 Banded Pull Aparts

10 Dowel Overhead Squats

30 Single Unders

Then build to first Snatch weight



Metcon (3 Rounds for time)


400m Run

90 Double Unders

20 Squat Snatches 60/40kg

@ 10:00

400m Run

90 Double Unders

15 Squat Snatches 70/45kg

@ 20:00

400m Run

90 Double Unders

10 Squat Snatches 80/50kg
Rx: As above

Int: 40/30-50/35-60/40kg

Sc: Squat Cleans at Intermediate weights