CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Split Jerk 3, 3, 2, 2, 1, 1

Clean Pull + High Hang Clean x 4 @80%

Clean + Front Squat + Split Jerk x 4 @80%

Metcon

In pair for time (EMOM performed by 1 partner)

120 x Cal AB

EMOM 5 BMU

Rest 3 mins

120 x Squat Clean 95/65

EMOM 6 Burpee Over Bar

Rest 3 mins

120 x Cal Row

EMOM 7 HSPU

Rest 3 mins

120 x OHS 95/65

EMOM 8 C2B

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