CrossFit Bondi – THURSDAY THROW DOWN
Metcon
Metcon (Time)
In Pairs Coffland
Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform:
800-m run
30 push-ups
In memory of U.S. Army Spc. Christopher J. Coffland
REST
3 Min
Metcon (Time)
In Pairs
Hildy
100-calorie row
75 thrusters 45-lb. barbell
50 pull-ups
75 wall-ball shots
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
In memory of Army Spc. Hilda Clayton