CrossFit Bondi – CROSSFIT
Skill Work
Shoulder Endurance
4 Rounds
10 DB Lat Raises
20 Strict press Empty BB
30 Sec Face to Wall HS Hold
100m SIngle KB Farmers Walk (32/24 Kg)
Metcon
Metcon (AMRAP – Reps)
18 Min EMOM
1: 12 Burpees
2: 3 TTB + 3 KB Swings + 4 TTB + 4 KB Swings (32/24 Kg) Add 1 rep to each after each round
3: Rest
4: 1 Round DT (135/95)
5: 12/9 Cal Bike
6: Rest