CrossFit Bondi – CROSSFIT
Strength Work
Party Pump
21 – 15 – 12
DB Chest Press
BB Bicep Curl
DB Lateral Raises
Banded OH Extensions
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP
50 Air Squat Buy In
9 Pull Ups
7 Burpees
Max Hang Squat Cleans (135/95)
Rest 2 Min
3 Min AMRAP
40 Air Squat Buy In
9 Pull Ups
7 Burpees
Max Hang Squat Cleans (155/105)
Rest 2 Min
3 Min AMRAP
30 Air Squat Buy In
9 Pull Ups
7 Burpees
Max Hang Squat Cleans (185/135)