Workout of the Day

Workout of the Day 9th September

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

Metcon

Metcon (3 Rounds for reps)

In Teams of 3, with an 18min running clock.

Part 1 – 6min AMRAP

Wall Balls

One team member must be hanging from the pull up bar.

The other 2 will work through the wall balls. Any time the working team member switches out or drops the wall ball they must go to the box and perform 4 box jump overs before coming back to the wall.

Part 2 – 6min AMRAP

Box Jumps Overs

One team member must be hanging from the pull up bar.

The other two will work through box jump overs, however, each set must begin with one burpee box jump over after which you can continue with standard box jump overs.

Part 3 – 6min AMRAP

Toes 2 Bar

Work together to get as many toes 2 bar as possible in the final 6mins.

Every time a team member drops down they must perform a shuttle run across the room before tagging in their teammate.

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Each movement is designed so you can’t perform one for one reps with your teammates. Don’t try to cheat the system, just work harder!
Hang|Box|Wall Balls

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