CrossFit Bondi – CROSSFIT
Strength Work
Snatch
10 Min EMOM
Odd: 1 muscle snatch + 1 Snatch balance (no dip)
Even: 3 max height box jump
Snatch
5 * Every 90 Sec
3 Snatch (work up to a max triple)
Metcon
Metcon (6 Rounds for time)
6 * 1 Min On/30 Sec Off
3 Power Cleans (95/65)
6 Burpees Over Bar
9 SOH
(Depending on skill, weight or time used Coach will scale either with weight or reps)