CrossFit Bondi – BEAST
Metcon (AMRAP – Rounds)
Lifting
Split Jerk – Build to 1RM (YAY), then 2 x 2 @ 90%
Power Clean + Hang Clean: 4 x (1+1) @ 80%
Clean & Jerk: Build to heavy 2 singles
Metcon (Time)
Metcon: In pairs for time
10 Rounds
8 Thruster 115/80
16 Air squat
** While partner completes 150/120 Cal Bike/Row
Into…
10 Rounds
8 Hang Power Snatch 115/80
4 Devil Press 22.5/15
** While partner completes 500 Double Under
Into…
10 Rounds
8 Hang Squat Clean 115/80
16 DB FR Lunge
**While partner completes 150/120 Cal Row/Bike
Into…
10 Rounds
8 Front Squat 115/80
16 Wallball
** While partner completes 150 burpee OVER DB