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

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