CrossFit Bondi – CROSSFIT
Metcon
Metcon (Time)
6 Burpee Pull Ups
200 M Run
200 M Ski/Row
Rest 1 Min
8 Burpee Pull Ups
400 M Run
400 M Ski/ Row
Rest 1 Min
10 Burpee Pull Ups
600 M Run
600 M Row
Rest 1 Min
6 Burpee Pull Ups
6/6 DB Hang Clean & Jerk (30/20 Kg) (1 DB)
200 M Run
200 M Ski/Row
Rest 1 Min
8 Burpee Pull Ups
8/8 DB Hang Clean & Jerk
400 M Run
400 M Ski/Row
Rest 1 Min
10 Burpee Pull Ups
10/10 DB Hang Clean & Jerk
600 M Run
600 M Ski/Row
Accessory Work
ABS
8 Min EMOM
1: 30 Sec L-Sit
2: 20 V – Snaps