CrossFit Bondi – CROSSFIT
Gymnastics
Gymnastics Pulling
12 Min EMOM
1: 2 Legless Rope Climbs
2: 6 – 8 Strict Pull Ups
3: 5/5 DB One Arm Rows
4: 30 Double Unders
Metcon
Easy DT
3 Rounds
12 Deadlifts (115/80)
9 Hang Power Cleans
6 Push Jerks
(Try and do each round unbroken)
(All about bar cycling)
(8 Min Cap)
Metcon (Time)
2 Rounds For Time
400 Meter Run
21 Thrusters (115/80)
15 Min Cap