CrossFit Bondi – THURSDAY THROW DOWN
Metcon
Metcon (AMRAP – Rounds and Reps)
In Pairs
For Time (Gregg Atlas: Lt. Gregg Atlas, 44)
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.
Rest 3 Min then
Dorie (WWII hero Doris Miller)
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)