CrossFit Bondi – CROSSFIT

Strength Work

Front Squat

3 Min EMOM

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 70-75%

Set 3 – 1 rep @ 75-80%

Rest 1 Min

3 Min EMOM

Set 4 – 5 reps @ 70-75%

Set 5 – 3 reps @ 75-80%

Set 6 – 1 rep @ 80-85%

Squat Clean Complex

3 Sets Building Weight (Every 90 Sec)

1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean

Metcon

Metcon (Time)

30 – 20 – 10

Box Jump Over (24/20)

DB Push Press (22.5/15 Kg) (1DB)

Rest 1 Min Into

12 – 9 – 6

DB Cluster

TTB

Skill Work

Handstand Walk

If time allows spend 5 Min on Handstand Walk Skill or while the next class gets briefed quietly practice for 5 min

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