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