CrossFit Bondi – ZOOM Sessions
Metcon
Metcon (Time)
PainStorm XV Central Scotland Benchmark WOD
5 Rounds for Time
10 Thrusters ( 5 per side)
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
(Slightly modified from original that is 7 rounds and with 10 manmakers)