CrossFit Bondi – CROSSFIT

Announcement

So remember guys this Saturday at 9:00 we will do the row marathon so there will be no 11:00 Class.

It will be me

Danny

and Luis Indi.

Krissy and Matty

Marty and Scot

Cara and Suzette Team

Strength Work

Bench & Party

4 Giant Sets

6 Stone to Shoulder

9 DB Chest Press

12 DB Bicep Curls

200 KB Farmers Walk (32/24 Kg)

Metcon

Metcon (Time)

3 Rounds

15 Barbell-Facing Burpees

12/9 Cal Ski

3 Rope Climbs

Into

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/135)

Metcon (Time)

1 Round (Go Hard, Leave nothing)

21/15 Calorie Bike

15 HR Push Ups

21/15 Calorie Ski

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