CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Split Jerk: 4 x 3 @ 75%
Hang Power Clean + Hang Clean: 4 x (2+1)
Clean Pull + Clean + Split Jerk: 4 x (1+1+1)
Metcon
In Pairs RD:RD
15min AMRAP
30 x Double Unders
10 x DB Squat Snatch 22.5/15
10m HSW / 3 Wall walk
Rest 4 min
15min AMRAP
10 x Burpee over parallette
10 x TTB
10 x SA DB Cluster 22.5/15
Rest 4 min
15min AMRAP
5 x BMU / 10 x C2B
10 x KB Hang to Overhead 32/24
10 x SA KB OH Walking Lunge