CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Every 2:30
Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3
Power Snatch + High Hang Snatch + Hang Snatch (1+1+1) x 5 working sets
Snatch Pull + Snatch High Pull + Snatch: (1+1+1) x 4 working sets
Metcon In Pairs
For time (6min cap)
150 double unders/360 single skips
50 cleans (155/105, 95/55)
35 Cal Ski
At 7min, 5min
To find 1RM Thruster
6min Rest
6min AMRAP RD:RD
6 snatch (135/95, 95/55)
9 lateral burpee over bar
1min rest
5min AMRAP (Split anyway)
3 TTB (Pullup)
3 BMU (C2B)
Rest 6 min
12min AMRAP
14 Rope Climbs
20 Pistols (SA OH DB Lunge 15/10)
30 Deadlift (135/95, 95/55)