CrossFit Bondi – BEAST
Lifting
Hang Power Snatch 4×3 (75%)
Power Snatch + Hang Squat Snatch 4×2 (Building Weight)
Snatch + OHS 4×2 (80%)
Metcon
In pairs
10 ROUNDS RD:RD
1 Leg less Rope Climb
2 Devil Press 22.5/15
3 Burpee Box Jump over
Rest 2 min
FOR TIME
30 Power Clean 135/95
30 H.S.P.U synchro
30 Power Snatch
30 Pull up synchro
30 Cals Row each
20 Front Squat 155/105
20 Deficit H.S.P.U synchro
20 OHS
20 C2B synchro
20 Cals Row each
10 Squat Clean 175/115
10 Strict H.S.P.U synchro
10 Squat Snatch
10 Bar muscle up synchro
10 Cals Row each
Rest 2 min
5 ROUNDS (indian file)
10 Deadlift 155/105
10 TTB
10 Wall balls 20/14
10 Burpees