CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
1 * 10 @ 65%
1 * 8 @ 70%
1 * 6 @ 75%
2 + 4 @ 80%
Super
Side plank banded pulls 8 a side
Power Cleans
4 * 3 @ 60% (TnG)
(Focus on catching position)
Metcon
Metcon (Time)
3 Rounds
200 M Row Sprint
Into
10 Burpee Box Jumps
10/10 DB Thrusters (22.5/15 Kg)
(One DB)
10 Burpee Box Jump