Aerobic Capacity & Front Squat

CrossFit Bondi – CROSSFIT

Strength Work

Front Squat (60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.)

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Modified Nate

26 Min AMRAP

2 muscle up

4 HSPU

8 KB swing (32/24 Kg)

400m Run