CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Muscle Snatch + OHS + Tall Snatch + Sotts Press: (1+1+1+3) x 3
Snatch Pull to mid thigh + Snatch: (1+1) x 4
Snatch + Hang Snatch: (1+1) x 4 (If you walk the lift it’s a no-lift)
Metcon
In pairs E2MOM for 50min
– 20 Cal AB + 20 S20 (155/105)
– 8 Squat Snatch + 10 BMU
– 40 Synchro Air Squat + 40 Pushups
– 10 Synchro TTB + 10 Synchro Burpee
– 50 DU (Each)+ 4 Lap HSW