CrossFit Bondi – CROSSFIT
Announcement
Hey Team
So we have our Xmas party set for the 30th of November at 18:00 and it will be held at Coogee bowels. I will send out a emails today with some more particulars but would really like to have the numbers confirmed by next week this time. I am sure its going to be loads of fun and looking forward to ending the year on a high note with you all.
Strength Work
Deadlift
Deadlift
1 * 8 @ 70%
2 * 5 @ 75%
2 * 3 @ 80%
(Rx+ Use chains)
Metcon
Metcon (Time)
3 Rounds
12 TTB
3/3 DB Split Jerk (30/20 Kg)
400m Run
12 Double KB OH Lunge (24/16)
6 Double KB Snatch
20 Burpees