CrossFit Bondi – CROSSFIT
Strength Work
Press Complex
Every 30 Sec for 20 Rounds
1: 5 Strict Press @ 70%
2: 5 Push Press
3: 5 Push Jerk
4: 3 Clean & Jerk
5: Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
600 M Run
1 Round
4 Power Snatch (135/95)
8 Chest to Bar
12 Burpee over Bar
AMRAP Thrusters in Time Remaining (135/95)
Rest 2 Minutes
5 Min AMRAP
400 M Run
2 Rounds
4 Power Snatches (155/105)
8 Chest to Bar
12 Burpees Over Bar
AMRAP Thrusters in Time Remaining (155/105)
Rest 2 Minutes
5 Min AMRAP
200 M Run
3 Rounds
4 Power Snatches (185/135)
8 Chest to Bar
12 Burpees Over Bar
AMRAP Thrusters in Time Remaining (185/135)