CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Split Jerk: 3,3,2,2,1,1
Clean Deadlift + Clean: (2+1) x 4
10 rounds- E2MOM: Hang Clean + Clean + Jerk (Building)
Metcon
In pairs for time
20 Rounds RD:RD
1 x Snatch 155/105
2 x BMU
30 x Double Unders
Rest 5 min
10 Rounds RD:RD
10 x Deadlift 225/155
5 x SHSPU
10 x HSPU
Rest 5 min
10 Rounds RD:RD
20/15 x Cal AB
10 Burpee Box Jump Over