CrossFit Bondi – CROSSFIT
Local Muscle Endurance
HSPU Endurance
4 Rounds
30 Sec Hollow Hold
20 Empty Barbell Strict Press
10 Ring Dips
Max Strict HSPU
Metcon
Metcon (The Glen Walden) (AMRAP – Reps)
18 Min EMOM Benchmark
(The Glen Walden)
1: 3 Power Snatch (155/105) + 6 TTB
2: 9/7 Cal Ski + 10 DB Push Press (22.5/15 Kg)
3: Rest
4: 9/7 Cal Bike + 10 Air Squats
5: 20 Wall Balls + Max Deadlifts
6: Rest
Score is total Deadlifts log your scores
(Rx+ 12 Cal Machine, 10 TTB)