CrossFit Bondi – CROSSFIT
Metcon
Metcon (Time)
6 Burpee Pull Ups
6 DB Box Step Ups (22.5/15 Kg)
200 M Run
200 M Ski/Row
8 Burpee Pull Ups
8 DB Box Step Ups
400 M Run
400 M Ski/ Row
10 Burpee Pull Ups
10 DB Box Step Ups
600 M Run
600 M Row
6 Burpee Pull Ups
6/6 DB Hang Clean & Jerk (30/20 Kg) (1 DB)
800 M Run
800 M Ski/Row
8 Burpee Pull Ups
8/8 DB Hang Clean & Jerk
1000 M Run
1000 M Ski/Row
10 Burpee Pull Ups
10/10 DB Hang Clean & Jerk