CrossFit Bondi – CROSSFIT

Skill Work

Pull Up Complex

12 Min EMOM

1: 3 – 5 Strict Chest to Bar

2: 8 – 10 Kipping Chest to Bar

3: 10 DB Chest Press

Metcon

Metcon (3 Rounds for time)

On the 5:00 * 3 Rounds

50 DU

25 DB SHOH (22.5/15 Kg)

50 DU

25 DB SHOH

Accessory Work

OH Conditioning

2 Sets

50 M Single Arm OH Walk (left)

50 M Single Arm OH Walk (right)

10 Roll Outs

Rest 1:00 between sets.

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