CrossFit Bondi – CROSSFIT

Strength Work

Metcon (No Measure)

Front Squat

Row 200m

10 Front Squats

Rest

Row 200M

8 Front Squats

Rest

Repeat for 6 – 4 – 2

(Row hard and get directly onto bar)

(Rest to recovery after set and build weight across sets)

Metcon

Metcon (No Measure)

2 * 3 Min EMOM

6 Hang Power Cleans (95/65)

(Rest with Bar in Front Rack)

(Bar not allowed to touch ground in 3 Min)

Round 2 (135/95)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

12/9 Cal Ski/Bike

9 Pull Ups

6 Clusters (135/95)

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