CrossFit Bondi – CROSSFIT
Strength Work
Squat COmplex
Every 2:00 Min
4 * 3 @ 85%
(No Full lock out at top, want to keep legs under tension)
then
8 Alt Lunges with DB
Metcon
Metcon (6 Rounds for time)
Every 3 Min * 6
12 TTB
9 DB Box Step Overs (22.5/15 KG)
6 DB Squat Clean & Jerk
(2 DB’s for Box Step Overs & Squat Cleans)
Rx+ 1-3 Bar MU