CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
3 * 8 @ 75%
then
3 * 2 Deficit @ 75%
Metcon
Metcon (Time)
3 Rounds
400m Run
3 Devils Press (22.5/15 Kg)
6 DB Squat Clean & Jerk
9 TTB
400m Row
3 DB Thrusters
6 DB Split Jerk
9 Chest to Bar
3 * 8 @ 75%
then
3 * 2 Deficit @ 75%
3 Rounds
400m Run
3 Devils Press (22.5/15 Kg)
6 DB Squat Clean & Jerk
9 TTB
400m Row
3 DB Thrusters
6 DB Split Jerk
9 Chest to Bar