CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Snatch Balance: 10min to build to heavy
Snatch Push Press: 10 min to build to heavy double (10sec hold on 2nd rep)
Power Snatch: 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+
Metcon
In pairs for time
15min cap
50 synchro wallballs
100 TTB *For every rep your partner does you must box jump over
50 synchro wallballs
Rest 5min
10 Rounds RD:RD
40 Double unders
12/9 Cal AB
10 Hang power snatch 95/65
30 min Free Gymnastics (HSW Obstacle)