CrossFit Bondi – CROSSFIT
Announcement
Time Schedule for Anzac Day
8:00 Class
9:00 Open Gym. Get in and pay your dues
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
3 KB Swings (32/24 Kg), 200 M Row
6 KB Swings, 200 M Row
9 KB Swings, 200 M Row
12 KB Swings, 200 M Row……
Rest 2 Min
8 Min AMRAP
3 Burpee Box Jumps, 200 M Run
6 Burpee Box Jumps, 200 M Run
9 Burpee Box Jumps, 200 M Run
12 Burpee Box Jumps, 200 M Run…
Rest 2 Min
8 Min AMRAP
3 KB Goblet Squats, 200 M Ski
6 KB Goblet Squats, 200 M Ski
9 KB Goblet Squats, 200 M Ski
12 KB Goblet Squats, 200M Ski…
Rest 2 Min
100 Ab – Mat Sit Ups