2 For The Show

By October 16, 2019 Uncategorized

CrossFit Bondi – THURSDAY THROW DOWN

Metcon

Metcon (Time)

In Pairs

4 Rounds for Time

21 Bar Facing Burpees

15 Toes-to-Bars

In the remaining time, establish: 9 rep max Clean-and-Jerk*

*After the first rep, the bar never touches the ground. However, it must pass below the knee before going into the next rep.

12 Min Cap

REST

Metcon (AMRAP – Rounds and Reps)

In Pairs

12 Min AMRAP

4 Thrusters (95/65)

4 Devils Press (22.5/15 Kg)

8 Thrusters

8 Devils Press

12 Thrusters

12 Devils Press

If you complete the round of 12, complete a round of 16, then go on to 20, etc.

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