CrossFit Bondi – CROSSFIT
Strength Work
Squat Hatch
Back squat
60%x 5 reps
70%x 3 reps
80%x 2 reps
90%x 2 reps
95%x 1 rep.
Front Squat Hatch
Front squat
65%x 5 reps
65%x 5 reps
65%x 5 reps
65%x 5 reps
Metcon
Metcon (Time)
30 HR Push ups
200m row/ski
30 Ring dips
250m row/ski
30 DB Push Press (22.5/15 Kg)
300m row/ski
30 DB Thrusters
350m row/ski
30 DB Snatches
(All done with1 DB)