CrossFit Bondi – CROSSFIT
Strength Work
Squat Complex
Back Squat
4 * 3 (Building Weight)
Then
3 Rounds
Every 90 Sec
20 Air Squats
3 Squat Cleans @ 80%
Hold Plank for remaining time
Metcon
Metcon (Time)
400M Run
21 DB Snatches (22.5/15 Kg)
21 Burpee Pull Ups
600M Row
18 DB Thrusters
18 Burpees Box Jumps
800M Ski
15 DB Squat Clean & Jerk
15 Burpees
20/15 Cal Bike Sprint