CrossFit Bondi – CROSSFIT
Strength Work
Metcon (No Measure)
Front Squat
Row 200m
10 Front Squats
Rest
Row 200M
8 Front Squats
Rest
Repeat for 6 – 4 – 2
(Row hard and get directly onto bar)
(Rest to recovery after set and build weight across sets)
Metcon
Metcon (No Measure)
2 * 3 Min EMOM
6 Hang Power Cleans (95/65)
(Rest with Bar in Front Rack)
(Bar not allowed to touch ground in 3 Min)
Round 2 (135/95)
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
12/9 Cal Ski/Bike
9 Pull Ups
6 Clusters (135/95)