CrossFit Bondi – CROSSFIT
Strength Work
Clean & Jerk
10 * Every 90 Sec
2 hang clean + 1 jerk (work up to a max for the day)
Metcon
Metcon (No Measure)
8 Min AMRAP
DB Standing Hold (25/17.5 Kg)
Every Time you drop weight complete
5 Thrusters (95/65)
5 Hang Power Cleans
5 SOH
Metcon (AMRAP – Rounds and Reps)
8 MIn AMRAP
10 Power Snatches (95/65)
10 Lat Bar Burpees
10 OH Squats