Friday WOD

By November 28, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Upper Body Complex

3 Sets

7 Single Arm DB Bench Press a side

7 Single Arm DB Bent Over Row a side

Snatch Complex

Every 90 Sec * 3

2 Power Snatches (Building)

1 Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

100 M Double KB Front Rack Carry

(32/20 Kg)

12 DB Snatches (22.5/15 Kg)

9 DB OH Squat

6 Cal Bike/Ski

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