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By September 14, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Weight)

Lifting

All lifts at around 80% of 1RM C&J

Hang power clean + Low hang clean + Push Jerk: (1+1+1) x 4

Power clean + Push Jerk + BTN Jerk + Jerk: (1+1+1+1) x 4

Clean + Tempo Front Squat (3111) + Jerk: (1+1+1) x 4

Metcon (Time)

Metcon

In pairs for time

60 Ring Muscle Ups

*EMOM 8/6 Cal ski

**Alt rounds w/partner, who will complete 30 Double Unders

Rest 5 mins

150/120 Cal Row

50 DB Hang Cluster 22.5/15

100 Hand Release Push ups

150 Wallballs

50 C&J 185/105

100 Bar Facing Burpee

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