CrossFit Bondi – CROSSFIT
Strength Work
Tempo Front Squat
4 * 3 @ 75%
(3 Sec Down, 1 Sec Pause)
Skill Work
DU & KB Snatch
8 Min EMOM
Odd: 30 DU
(Practice Triple Unders if DU good)
Even: 5/5 KB Snatches
Metcon
Metcon (6 Rounds for time)
Every 2 Min for 6 Rounds
12 Cal Row
12 Wall Balls
(Every round pick up 1 Rep)