CrossFit Bondi – CROSSFIT
Strength Work
Bench
4 Rounds
6 Strict Pull Ups (Weighted if can)
9 Ring Dips
12 DB Chest Press
Metcon
Metcon (5 Rounds for time)
5 * 3 Min
21/15 Cal Row
12 Thrusters (95/65)
6 OH Squats
Rx+ (135/95) and Max Pull Ups to 2:30 mark
Accessory Work
Weighted Plank
2 Rounds
1 min Weighted Plank
20 Ab – Mat Sit Ups