CrossFit Bondi – CROSSFIT
Announcement
1. It is very Important that you guys please keep signing in to the classes as from a administrative side it just makes my work and the coaches work so much easier especially seeing that we want to start managing the classes better .
2. Monday the 7th Oct is a public holiday so there will only be a 7:00am, 8:00am class and 9:00 open gym.
Thanks Crew
Strength Work
Bar Complex
On the 2:00 * 5
7 Snatch Grip Deadlifts
5 Hang Power Snatch
1 Snatch Balance
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 5
12 Barbell Facing Burpees
15 Power Cleans
21/18 Cal Bike
Rest 2 Minutes
Rnd 1: 175/115
Rnd 2: 155/105
Rnd 3: 135/95