Round 4 Round

By January 11, 2020 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Split Jerk: 3,3,2,2,1,1

Clean Deadlift + Clean: (2+1) x 4

10 rounds- E2MOM: Hang Clean + Clean + Jerk (Building)

Metcon

In pairs for time

20 Rounds RD:RD

1 x Snatch 155/105

2 x BMU

30 x Double Unders

Rest 5 min

10 Rounds RD:RD

10 x Deadlift 225/155

5 x SHSPU

10 x HSPU

Rest 5 min

10 Rounds RD:RD

20/15 x Cal AB

10 Burpee Box Jump Over

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