CrossFit Bondi – CROSSFIT
Strength Work
MU Progression
4 Rounds
5 Strict/Weighted Pull Ups
10 DB Supine Pull Overs
20 Sec Plate OH Hollow Hold
MU Progression
5 MIn Accumulate
Max Transition onto Bar from Box
Rx+ accumulate max MU’s with no chicken winging go singles if needed
Metcon
Metcon (No Measure)
15 MIn EMOM
1. 10 TTB + 5 Deadlifts (315/205)
2. 15 Wall Balls + 3/3 DB Snatches (24/16 Kg)
3. Rest