Friday Party Muscle

By June 13, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Bench

4 Rounds

6 Strict Pull Ups (Weighted if can)

9 Ring Dips

12 DB Chest Press

Metcon

Metcon (5 Rounds for time)

5 * 3 Min

21/15 Cal Row

12 Thrusters (95/65)

6 OH Squats

Rx+ (135/95) and Max Pull Ups to 2:30 mark

Accessory Work

Weighted Plank

2 Rounds

1 min Weighted Plank

20 Ab – Mat Sit Ups

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