CrossFit Bondi – CROSSFIT
Skill Work
12 Min EMOM
Min 1 – 2 – 3: 3 Hang Power Snatch
Min 4: Rest
Min 5 – 6 – 7: 2 Hang Squat Snatch
Min 8: Rest
Min 9 – 10 – 11 -12: 1 Power Snatch + Hang Squat Snatch
Metcon
Metcon (5 Rounds for time)
Every 3 Min for 5 Rounds
12 DB Snatches (22.5/15 Kg)
9 Box Jump Overs
6 DB Box Step Overs
(Single DB)
Hard Sprint
500/400 M Row
20 Wall Balls
3 Min Cap