Monday

By November 10, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Announcement

Hey Team

So we have our Xmas party set for the 30th of November at 18:00 and it will be held at Coogee bowels. I will send out a emails today with some more particulars but would really like to have the numbers confirmed by next week this time. I am sure its going to be loads of fun and looking forward to ending the year on a high note with you all.

Strength Work

Deadlift

Deadlift

1 * 8 @ 70%

2 * 5 @ 75%

2 * 3 @ 80%

(Rx+ Use chains)

Metcon

Metcon (Time)

3 Rounds

12 TTB

3/3 DB Split Jerk (30/20 Kg)

400m Run

12 Double KB OH Lunge (24/16)

6 Double KB Snatch

20 Burpees

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