CrossFit Bondi – BEAST
Metcon (Time)
Lifting
EMOM until fail
Snatch 95/65 (increase 10lbs each round until failure)
Clean & Jerk from the weight you finish the snatch at (increase 10lbs)
Deadlift from weight you finish at (increase 20/10 lbs)
30 min
Free gymnastics
Metcon
In pair
3.2km row
12 rounds Rd:Rd
6 BMU (12 C2B)
12 Deadlift 185/135
20 wallballs
3.2km row