CrossFit Bondi – BEAST
Snatch (10 minutes to find a 1RM)
Metcon (Time)
Speed Squat Snatch Ladder
Ladder 1
5 @ 40%
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
Metcon (Time)
Ladder 2
1 @ 70%
2 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
Metcon (Time)
Ladder 3
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
Metcon (Time)
In pairs for time
100 Calories
60 KBS 32/24
50 BMU
40 Squat Clean 155/105
100 Calories
60 KB Goblet Squat 32/24
50 SHSPU
40 S2O 155/105
100 Calories
60 KB OH Walking Lunge 32/24
50 C2B
40 Squat Snatch 155/105