CrossFit Bondi – CROSSFIT
Gymnastics
Pull Up Complex Test
Max In 1 Min
Strict Pull Ups
Rest 2 Min
Muscle Ups
Rest 2 Min
Kipping Pull Ups
Gymnastic Conditioning
8 Min EMOM
1: 20 HR Push Ups
2: 10 Alt KB Shoulder Press
(Building Weight)
Metcon
Metcon (No Measure)
15 Min EMOM
1. 15/12 Cal Row
2. 5 Squat Cleans + 5 Jerks (155/105)
3. Rest
4. 8 TTB + 8 Pull Ups
5. 15/12 Cal Bike/Ski
(Ask coach for directions on rep ranges/weights if needed)