CrossFit Bondi – CROSSFIT
Strength Work
Bench
4 Rounds
3 Bench Press @ 90%
Into Max Unbroken Push Ups
12 Alt DB Curls
Into Max Unbroken False Grip Ring Rows
Into
200M KB Farmers Carry (32/24 Kg)
Metcon
Metcon (Time)
2 Rounds For Time
20 Air Squats
10 Power Snatch (135/95)
(Sprint Part)
Rest 2 Min
2 Rounds
3 Clusters
6 Thrusters
9 Front Squat
400 M Run
(Pace Part)
Rest 2 Min
2 Rounds
5 Burpees Over Bar
9/7 Cal Bike
(Sprint Part)