CrossFit Bondi – CROSSFIT
Strength Work
Pull Ups
Every 30 Sec for 15 Rounds
1: 1 Muscle Up
2: 3 Strict Pull Ups
3: 5 Kipping Pull Ups
Skill Work
Double Unders
6 Min EMOM
20 Double Unders + 4 HR Push Ups
(Every Round Pick up 5 DU + 1 HR Push Up)
Metcon
Metcon (5 Rounds for time)
Every 3 Min for 5 Rounds
7 Burpees
5 Deadlifts (135/95)
3 Power Cleans
1 Push Jerks
3 Squats Cleans
5 Deadlifts
7 Burpees