CrossFit Bondi – CROSSFIT
Announcement
So remember guys this Saturday at 9:00 we will do the row marathon so there will be no 11:00 Class.
It will be me
Danny
and Luis Indi.
Krissy and Matty
Marty and Scot
Cara and Suzette Team
Strength Work
Bench & Party
4 Giant Sets
6 Stone to Shoulder
9 DB Chest Press
12 DB Bicep Curls
200 KB Farmers Walk (32/24 Kg)
Metcon
Metcon (Time)
3 Rounds
15 Barbell-Facing Burpees
12/9 Cal Ski
3 Rope Climbs
Into
10 Power Clean and Jerks (135/95)
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/135)
Metcon (Time)
1 Round (Go Hard, Leave nothing)
21/15 Calorie Bike
15 HR Push Ups
21/15 Calorie Ski