CrossFit Bondi – CROSSFIT
Skill Work
TTB & Pull Up Complex
3 TTB Into 3 Kipping Pull Ups
30 Sec Hand Stand Hold
4 TTB Into 4 Kipping Pull Ups
30 Sec Hand Stand Hold
5 TTB Into 5 Kipping Pull Ups
30 Sec Hand Stand Hold
6 TTB Into 6 Kipping Pull Ups
30 Sec Hand Stand Hold
Rx+
1 Muscle Up at end of Complex and Build Up
3 TTB + 3 Pull Ups + 1 MU + 30 Sec Hand Stand Hold
Double Under
6 Min EMOM
1: 40 Double Unders
2: 40 Sec Plate Pinch Grip Hold
Metcon
Metcon (5 Rounds for time)
Every 2 Min On/1 Min Off for 5 Rounds
9/7 Cal Bike/Ski
7 TTB
5 Deadlifts (155/105)
3 Squat Snatches
1 OH Squat