CrossFit Bondi – CROSSFIT
Skill Work
Pull Up Complex
12 Min EMOM
1: 3 – 5 Strict Chest to Bar
2: 8 – 10 Kipping Chest to Bar
3: 10 DB Chest Press
Metcon
Metcon (3 Rounds for time)
On the 5:00 * 3 Rounds
50 DU
25 DB SHOH (22.5/15 Kg)
50 DU
25 DB SHOH
Accessory Work
OH Conditioning
2 Sets
50 M Single Arm OH Walk (left)
50 M Single Arm OH Walk (right)
10 Roll Outs
Rest 1:00 between sets.