Friday

By October 10, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

OH Lunge

On 0:00 – 10 OH Alt Lunges (115/80)

On 2:00 – 8 OH Alt Lunges (135/95)

On 4:00 – 6 OH Alt Lunges (165/115)

On 6:00 – 4 OH Alt Lunges (185/135)

On 8:00 – 2 OH Alt Lunges (205/145)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy In 400 M Run

Then

AMRAP

21 DB Box step over (22.5/15 Kg)

21/15 Cal Row

Rest 2 Minutes

AMRAP 5

Buy In 200 M KB Farmers Walk (32/20 Kg)

Then

AMRAP

15 TTB

15/10 Cal Assault Bike

Rest 2 Minutes

AMRAP 5

Buy In 20 Devils Press

Then

AMRAP

12 DB Snatches

12/9 Cal Ski

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