CrossFit Bondi – CROSSFIT
Strength Work
Squat 1 RM
3 @ 80%
3 @ 85 %
1 @ 90 %
1 @ 95%
Attempt New PR if miss re-attempt if you hit it attempt higher PR do not redo old PR weight
Metcon
Metcon (Time)
For Time
1000 M Row
Into
30 DB Snatches (22.5/15 Kg)
15 Burpee Box Jump Overs
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs
TTB AMRAP
Max TTB in 4 Min
Every 30 sec’s
3 HR Push Ups