CrossFit Bondi – CROSSFIT
Strength Work
Squat Hatch
Back squat
60%x 5 reps
65%x 5 reps
70%x 5 reps
80%x 5 reps
Front Squat Hatch
Front squat
60%x 5 reps
60%x 5 reps
60%x 5 reps
60%x 5 reps.
Metcon
Metcon (Time)
5 Rounds
12 Alt OH DB Lunges (22.5/15 Kg)
9 HSPU
6 DB Split Jerk
(All work with a single DB)