CrossFit Bondi – CROSSFIT
Strength Work
Strict Press
4 * Complex
3 Strict Press
2 Push Press
1 Push Jerk
Building
Pull Up EMOM
9 Min EMOM
1: 6 Strict Pull Ups
2: 10 Kipping/Butterfly
3: 3 – 5 Ring MU
Metcon
Metcon (Time)
25 Hang Power Clean & Jerk (95/65)
50 Hang Power Cleans
25 Power Cleans
Every time you break in any one of components
10 Wall Balls
5 TTB
Rx+ add 10 Air Squats