CrossFit Bondi – CROSSFIT

Announcement

Hey crew on Saturday 25 May me, Luis and Danny are going to do the row marathon indi and Rich Sands and Matthew WS as a team. If any one want to join us as indi or team let me know and we can set you up a spot. On the 25th there will only be a 7:00 and a 8:00 class.

Strength Work

Front Squat

3 * 6 ( Building Weight)

Then

Squat Clean

A. Work up to a heavy double – no TnG (4 Min)

B. Work up to a heavy TnG triple (4 Min)

Metcon

Metcon (5 Rounds for time)

Every 3 Min * 5

6 TTB

12 DB Snatches (25/17.5 Kg)

6 DB Box Step Overs (1 DB)

12 Box Jump Overs

AMRAP Burpees to 2 Min Mark

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