Glitter is annoying

By July 13, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Push Press + Push Jerk + Split Jerk: (3+2+1) x 1, (2+2+2) x 1, (1+2+3) x 2

Power Clean + Front Squat + Split Jerk: (1+1+1) 3 @ 80% (of PC)

Clean + Hang Clean: (1+1) 4 @ 80% (of SC)

Metcon (In pairs)

15min AMRAP RD:RD

15 Cal Row

9 SHSPU

6 Axel Bar Deadlift 245/165

Rest 4 mins

15min AMRAP (switch mvmt each round)

200m run (together)

40 double unders (each)

Mvmt A – 12 TTB

Mvmt B – 6 BMU

Rest 4 mins

For time (15min Cap)

50 Cal AB

30 Burpee Get Over 60/48″

14 Legless Rope Climb (from ground)

30 Burpee Get Over

50 Cal AB

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