CrossFit Bondi – CROSSFIT
Strength Work
Back Squat
Back Squat
4 * 3 @ 85%
then From the Ground
Every 30 Sec for 8
3 Front Squats @ 50% of Squat Achieved
( Squat Clean Into position)
Metcon
Metcon (Time)
For Time
600m Row
50 Single Arm DB Push Press (22.5/15 Kg)
500m Row
40 DB Snatches
400m Row
15/15 DB Thrusters
300m Row
20 DB Squat Clean & Jerk
200m Row
10 DB OH Lunges