CrossFit Bondi – CROSSFIT
Strength Work
Hatch Squat Cycle 1/12 (60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 rep)
Back squat
Front Squat (60%x 5 reps, 70%x 5 reps x 3 sets.)
Front Squat
Metcon
Metcon (AMRAP – Rounds)
4 Rounds
AMRAP in 3 minutes of
3 DB thruster (22.5/15 Kg)
6 push up
9 box jump
Rest 1 minute after each 3 min AMRAP.