Workout of the Day

Workout of the Day 7th Nov

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


3RM: Front Squat (3-3-3-3-3)

From the floor.

12mins perform 5 sets of 3 reps.

Increase load after each successful set – aim to beat last week’s score.

Metcon (AMRAP – Reps)

12min AMRAP

3 Bar Muscle Ups

6 Burpee Box Jumps

12 KB Snatch 32/24kg

*must be 6 on one side then switch hands


6 Reverse Ball Burpees

24 Wall Balls 9/6kg

Reverse burpees: