CrossFit Bondi – CROSSFIT

Strength Work

Squat & Clean

A. 3 * 2 Front Squat (Heavy)

B. 3 * 10 Back Squats (Fast but controlled)

C. 3 * 2 Pausing Clean Pulls

With a clean grip, pull the bar just below your knees and pause for

3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

(Do a set every 90 Sec)

Metcon

Metcon (Time)

2 Rounds

10 Power Cleans (135/95)

10 Burpees

Rest 1 Min

2 Rounds

10 Thrusters

10 HR Push Ups

Rest 1 Min

2 Rounds

10 Deadlifts

10 Pull Ups

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