CrossFit Bondi – CROSSFIT
Metcon
Metcon (AMRAP – Rounds and Reps)
On a 40 Min Running Clock
0 – 10 Min
1. 6 Km Run
AMRAP
15 Burpees Pull Ups
12 Wall Balls
9 Cal Ski
10 – 13 Min
Rest
13 – 22 Min
1000/800 M Row
AMRAP
20 Air Squats
10 DB Spit Snatch (22.5/15 Kg)
5 Box Jumps
22 – 25 Min
Rest
25 – 40 Min
AMRAP
30/25 Cal Bike
20 Ab Mat Sit Ups
10 HR Push Ups