CrossFit Bondi – CROSSFIT
Strength Work
OH Lunge
On 0:00 – 10 OH Alt Lunges (115/80)
On 2:00 – 8 OH Alt Lunges (135/95)
On 4:00 – 6 OH Alt Lunges (165/115)
On 6:00 – 4 OH Alt Lunges (185/135)
On 8:00 – 2 OH Alt Lunges (205/145)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
Buy In 400 M Run
Then
AMRAP
21 DB Box step over (22.5/15 Kg)
21/15 Cal Row
Rest 2 Minutes
AMRAP 5
Buy In 200 M KB Farmers Walk (32/20 Kg)
Then
AMRAP
15 TTB
15/10 Cal Assault Bike
Rest 2 Minutes
AMRAP 5
Buy In 20 Devils Press
Then
AMRAP
12 DB Snatches
12/9 Cal Ski