CrossFit Bondi – CROSSFIT
Weightlifting
Clean Complex (Building Weight)
Every 90 Sec * 5
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk
Squat Clean
Every 15 Sec *12
(Building on last week)
1 Squat Clean + Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
3 Bar MU
6/6 DB Squat Clean & Jerk (22.5/15 Kg)
9 Burpee Box Jumps
Rest 2 Min
5 Min AMRAP
6 DB Split Snatch
9 DB OH Lunge
200 M Run
(Rx+ 30/20 Kg DB, Just 1 DB)
Midline Tabata
1: Ring Support Hold
2: Hollow Rocks