CrossFit Bondi – CROSSFIT

Skill Work

12 Min EMOM

Min 1 – 2 – 3: 3 Hang Power Snatch

Min 4: Rest

Min 5 – 6 – 7: 2 Hang Squat Snatch

Min 8: Rest

Min 9 – 10 – 11 -12: 1 Power Snatch + Hang Squat Snatch

Metcon

Metcon (5 Rounds for time)

Every 3 Min for 5 Rounds

12 DB Snatches (22.5/15 Kg)

9 Box Jump Overs

6 DB Box Step Overs

(Single DB)

Hard Sprint

500/400 M Row

20 Wall Balls

3 Min Cap

Leave a Reply