Party Muscle Friday

By August 22, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Bench

4 Rounds

3 Bench Press @ 90%

Into Max Unbroken Push Ups

12 Alt DB Curls

Into Max Unbroken False Grip Ring Rows

Into

200M KB Farmers Carry (32/24 Kg)

Metcon

Metcon (Time)

2 Rounds For Time

20 Air Squats

10 Power Snatch (135/95)

(Sprint Part)

Rest 2 Min

2 Rounds

3 Clusters

6 Thrusters

9 Front Squat

400 M Run

(Pace Part)

Rest 2 Min

2 Rounds

5 Burpees Over Bar

9/7 Cal Bike

(Sprint Part)

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