CrossFit Bondi – CROSSFIT
Weightlifting
Clean Complex
Hang clean + Split jerk 10 * Every 90 Sec
3 hang clean + 1 split jerk (Work up to a max for the day)
Metcon
Metcon (Time)
Complete 10-9-8-7-6-5-4-3-2-1
2-arm DB squat clean (22.5/15 Kg)
TTB
Midline Tabata
1: Weighted Sit Ups
2: L-Hang from Rig