CrossFit Bondi – CROSSFIT
Skill Work
Skill & Strength
4 Rounds
1 Legless Rope Climb (from floor)
3 Wall Walks with 4 Shoulder taps when face is flat against wall
(Rx+ wall walk into HSW off wall)
5 Strict Pull Ups + 3 Ring Transitions
Metcon
Metcon (No Measure)
Every 2 Min for 3 Rounds
1: 21/18 Cal Bike
2: 30 Wall Balls
3: 5 Hang Power Cleans + 5 Hang Power Snatch + 5 OH Squats + 5 Thrusters (95/65)
4: 40 Ab-Mat Sit Ups