CrossFit Bondi – CROSSFIT
Strength Work
4-Stop Halting Clean Deadlift
(pause for 2 seconds at 2″ off the floor, top of patella, mid-thigh and the high hang)
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Metcon (No Measure)
2 rounds:
10 weighted back extensions (AHAP)
20 weighted sit ups (AHAP)