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By October 5, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Weight)

Lifting

Snatch Strict Press + Tempo OHS (5 down, 3 hold): (5+3) x 3

Snatch High Pull + Power Snatch into OHS: (3+3) x2, (2+2) x 2, (1+1) x 2

Snatch Triple: Find a heavy (Reset!!! No T&G)

Metcon (Time)

Metcon

For time

21-18-15-12-9-6-3

Thrusters (95/65)

Lateral Burpees

Rest 5 mins

3 Rounds for time

10 Ring Muscle Ups

10 Clean & Jerk (135/95)

100 Double Unders

Rest 5 mins

21-18-15-12-9-6-3

Snatch (75/55)

Box Jump Over

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