Chipper

By June 1, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Pause Split Jerk: 3, 3, 2, 2, 1 (2 Sec in catch)

Front Squat + Split Jerk: 3 x (2 + 1), 2 x (1 + 1)

Clean Deadlift to mid knee + CD to mid thigh + Clean + Front Squat + Jerk: 4 working sets

Metcon

45min AMRAP In pairs

100 Burpee over bar

90 Wallballs

80 Clean and Jerk 155/105

70 Pull-ups

60 Synchro air squat

50 TTB

40 Snatch 155/105

30 Synchro alt pistols

20 Synchro BMU

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