CrossFit Bondi – CROSSFIT
Metcon (Time)
Lifting
Build to heavy triple muscle snatch (Reset each lift)
Build to heavy pause power snatch + pause hang snatch (3 sec pause in receiving)
Build to heavy triple hang clean
30 min free gymnastics
Metcon
8min AMRAP
45 Thrusters 95/65
45 TTB
45 Power Cleans
45 C2B
5 min rest
5 rounds
4 muscle ups
13 S2O 135/95
5 rounds
4 muscle ups
7 S2O 185/125