CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1
Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS: (2+1) x 3, (1+1) x 4
Power Snatch + Snatch: (1+1) x 4
Metcon
In Pairs for Time
Run 400m together
100 Pullups
Run 400m
80 Snatch 135/95
Run 400m
60 C&J 185/135
Run 400m
40 Synchro TTB
Run 400m
20 Synchro BMU
Run 400m
10 Ring Muscle ups (each)
Run 400m