CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Snatch high pulls 3 x 3 @110%
Power snatch 3 x 2 @ 80%
Power snatch + hang snatch x 3 sets
Hang snatch + mid shin hang snatch x 3 sets
Metcon in pairs
8-6-4-2
Legless rope climb from ground
C&J 205/225/245/265 145/155/165/175
4 min rest
100 Burpee over bar
100 Front Squat 155/105
50 Burpee over bar
50 Ring Muscle Up
4 min rest
30-20-10 synchro
SHSPU
TTB
4 min rest
12 rounds RD:RD
15/12 Cal AB (standing only)
30 air squat