CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Push Press + Push Jerk + Split Jerk: (3+2+1) x 1, (2+2+2) x 1, (1+2+3) x 2
Power Clean + Front Squat + Split Jerk: (1+1+1) 3 @ 80% (of PC)
Clean + Hang Clean: (1+1) 4 @ 80% (of SC)
Metcon (In pairs)
15min AMRAP RD:RD
15 Cal Row
9 SHSPU
6 Axel Bar Deadlift 245/165
Rest 4 mins
15min AMRAP (switch mvmt each round)
200m run (together)
40 double unders (each)
Mvmt A – 12 TTB
Mvmt B – 6 BMU
Rest 4 mins
For time (15min Cap)
50 Cal AB
30 Burpee Get Over 60/48″
14 Legless Rope Climb (from ground)
30 Burpee Get Over
50 Cal AB