CrossFit Bondi – CROSSFIT
Strength Work
Squat Complex
Every 90 sec * 5
15 Air Squats
1 Tempo Back Squat @ 85%
(5 Sec Down, 5 Sec Pause)
Rx+ 20 Air Squats
Metcon
Metcon (Time)
50 – 40 – 30 – 20 -10
Row/Bike/Ski Cal
DB Snatches (22.5/15 Kg)
DB Box Step Ups (20 inch)
(30 Min Cap)
Skill Work
Ring MU
If time allows work on Ring MU Skill