CrossFit Bondi – CROSSFIT

Strength Work

Clean Pull

8 Min EMOM

8 x 1

Build to 125% of 1RM Clean

Power Clean

Every 15 Sec for 20

1 Power Clean

Metcon

Metcon (5 Rounds for time)

Every 3 Min * 5

15 KB Swing (24/16)

12 KB Clean & Jerk

9 Burpee Pull Ups

6 KB OH Lunge

Rx+ Max Cal Ski/Bike to 2:30 Mark

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