CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Strict Press: + Push Press: (2+5) x 4 working sets
Push Jerk + Jerk: (2+1) x 4 working sets
2 Position Clean + Jerk: (Mid Knee + 1″ off Floor) : 5 working sets
Metcon
In pairs for time
20min AMRAP RD:RD
24 Double Unders
8 Thrusters 95/65
Rest 5 mins
20min AMRAP RD:RD
4 RMU
4 Box Jump 36/30″
4 BMU
4 Box Jump