CrossFit Bondi – CROSSFIT
Strength Work
Strength Circuit
4 Rounds
6 Ring Dips
12 DB Floor Press
18 Bent Over Rows
Metcon
Metcon (3 Rounds for calories)
3 Rounds
1 Min On/30 Sec Off
1. Bike/Ski Cal
2. KB Snatch (24/16 Kg)
3. Row Cal (Set Rowers Up Between Rig)
4. Macho Man
(3 Power Cleans, 3 Front Squats, 3 Jerks 185/135)