CrossFit Bondi – CROSSFIT
Strength Work
Squat
Back Squat 4 * 3
Set 1 @ 75%
Set 2 @ 80%
Set 3 + 4 @ 85%
then strip down to 75% and complete a set of max reps
DB Split Jerk
4 * 3/3 DB Split Jerk
Building Weight
Metcon
Metcon (Time)
21 Hang Power Cleans (155/105)
100 DU
200m Run
15 Hang Power Cleans
75 DU
200m Run
9 Hang Power Cleans
50 DU
200m Run