Workout of the Day

Workout of the Day 7th Dec

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


Warm-up (No Measure)

3 Rounds:

3 Bear Complex @ light weight

10 Leg Swings

10 Iron Cross/Scorpions


Metcon (Time)

For Time:

200m Run

27 Thruster 40/30

4 Rope Climbs/12 Strict Pull Ups

200m Run

21 Thrusters 50/35

3 Rope Climbs/9 Strict Pull Ups

200m Run

15 Thrusters 60/40

2 Rope Climbs/6 Strict Pull Ups

200m Run

9 Thrusters 70/45

1 Rope Climb/3 Strict Pull Ups

Note your time and immediately move into…

5min to find 3RM Thruster

Thruster (5min to find 3RM after workout)