CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Tall Clean+ Tall Jerk + Jerk Balance + Press in split: (2+2+2+3) x 3
BTN Jerk + Jerk: work to a heavy set in ten min
Clean from 1″ off the floor (go from the top down) + Jerk: (1+1) x 5
Metcon
In pairs for time
40-32-24-16-8 DB Snatch*
30 C2B between sets
*22.5/15 – 27.5/17.5 – 30/20 – 35/22.5 – 40/25
Rest 5 min
40-32-24-16-8
Bench Press (155/105)
20-16-12-8-4
Ring Muscle Up
Rest 5 min
10 Rounds RD:RD
15/12 Cal Assault Bike
10 Double KB Front Squat (24/16)
10 Burpee over KB