Workout of the Day

Workout the of the Day 19th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

“Musical Wall Balls” Game

Muscle Up Warm Up

3 Sets

20s Ring Support hold

5 Ring Swings

1-3 Strict Chest to Ring Pull Ups


Thruster (3-3-3-1-1-1-1-1)

Increasing load each set. Use the first 3 sets to dial in your technique before the weight gets too heavy.


Metcon (Time)



Muscle Up

[6min Cap]

Rx: 75/47.5kg

Int: 60/40kg

Sc: 40/30kg, Burpee Pull Ups
Think of this as a scaled version of Fran, the thruster is heavier and the gymnastics is more complex.