CrossFit Bondi – CROSSFIT
Skill Work
Rope Climb & MU Conditioning
Not for Time
3 Rounds
3 Legless Rope Climb
5 Bar MU
12/9 Cal Bike Sprint
30 Sec Stone Hold
6 Min EMOM
Even: 40 DU
Odd: 45 Sec Plate Pinch Grip Hold
Metcon
Metcon (Time)
For time:
50 DB Snatch (22.5/15 Kg)
40 Hand-Release Pushups
30 TTB
30 DB Snatch
20 Hand-Release Pushups
10 TTB