CrossFit Bondi – THURSDAY THROW DOWN
Metcon
Metcon (Time)
In Pairs
4 Rounds for Time
21 Bar Facing Burpees
15 Toes-to-Bars
In the remaining time, establish: 9 rep max Clean-and-Jerk*
*After the first rep, the bar never touches the ground. However, it must pass below the knee before going into the next rep.
12 Min Cap
REST
Metcon (AMRAP – Rounds and Reps)
In Pairs
12 Min AMRAP
4 Thrusters (95/65)
4 Devils Press (22.5/15 Kg)
8 Thrusters
8 Devils Press
12 Thrusters
12 Devils Press
If you complete the round of 12, complete a round of 16, then go on to 20, etc.