CrossFit Bondi – CROSSFIT

Strength Work

Snatch Complex

Snatch

3-Position Squat Snatch + Snatch Balance

5 Sets @ 65%

5 Min EMOM

Power Snatch + Squat Snatch @80%

Metcon

Metcon (No Measure)

2 Rounds

10 Strict pull-ups

15 DB Shoulder Presses

10 Strict pull-ups

20 DB Chest Press

10 Strict pull-ups

25 DB Bent Over Row

(Use a challenging weight)

Metcon (AMRAP – Reps)

Tabata

DB Thrustes

(Total Thrusters)

(Log your score)

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