CrossFit Bondi – CROSSFIT
Metcon
Metcon (No Measure)
4 Rounds
Build 10 RM DB Bench Press
20 Empty Bar Bicep Curls
20 OH DB Tricep Extension
Metcon
EMOM Snatch Complex
1-2-3 : 2 Power Snatches + 1 Snatch Balance @ 70%
4-5-6 : 2 Power Snatches + 1 Snatch Balance @75%
7-8 : 1 Power Snatch + Snatch Balance @ 80%
9-10 : 1 Power Snatch + Snatch Balance @ 85%
1 minute weight change
12-13: 5 TnG Power Snatches @ 65%
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
3 Man Makers (22.5/15 Kg)
6 DB Thrusters
9 HSPU
12/9 Cal Bike/Ski