CrossFit Bondi – CROSSFIT
Strength Work
Front Squat (85% +)
4 * 3
(Building Weight)
Then
6 Min EMOM
Odd: 5 Front Squats
Even: 6 Reverse Lunges
High Hang Squat Clean
4 *2
(Building a heavy set)
Metcon
Metcon (3 Rounds for reps)
Every 5 Min * 3
400 M Run
5 OH Squats (135/95)
7 Push Press
9 Hang Power Cleans
AMRAP
Clusters to 4 Min Mark