CrossFit Bondi – CROSSFIT
Gymnastics
Metcon (No Measure)
4 Rounds Not for Time
6 – 8 Strict Pull Ups
4 DB Split Snatch
4 DB Split Jerk
30 Sec Hand Stand Hold
Rx+ Perform 3 – 5 Strict HSPU after hold
Metcon
Metcon (No Measure)
20 Min EMOM
1: 5 Hang Power Cleans + 5 Push Jerks (135/95)
2: 15 Wall Balls
3: 5 Power Snatch + 5 OH Squats
4: 12/9 Cal Bike
5: rest