CrossFit Bondi – BEAST
Metcon (Weight)
Lifting
All lifts at around 80% of 1RM C&J
Hang power clean + Low hang clean + Push Jerk: (1+1+1) x 4
Power clean + Push Jerk + BTN Jerk + Jerk: (1+1+1+1) x 4
Clean + Tempo Front Squat (3111) + Jerk: (1+1+1) x 4
Metcon (Time)
Metcon
In pairs for time
60 Ring Muscle Ups
*EMOM 8/6 Cal ski
**Alt rounds w/partner, who will complete 30 Double Unders
Rest 5 mins
150/120 Cal Row
50 DB Hang Cluster 22.5/15
100 Hand Release Push ups
150 Wallballs
50 C&J 185/105
100 Bar Facing Burpee