CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
Deadlift
Every 90 Sec
5 * 2 @ 85%
Super
6 KB Front Rack Lateral Lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP
15 Power Cleans (135/95)
15 Power Cleans (155/115)
Rest 2 Min
3 MIn AMRAP
20 Push Press (135/75)
20 Push Press (155/95)
Metcon (5 Rounds for time)
Power Conditioning
5 Rounds
12/10 Cal Row, All out
Rest 1 Min after each round