CrossFit Bondi – CROSSFIT

Strength Work

Squat COmplex

Every 2:00 Min

4 * 3 @ 85%

(No Full lock out at top, want to keep legs under tension)

then

8 Alt Lunges with DB

Metcon

Metcon (6 Rounds for time)

Every 3 Min * 6

12 TTB

9 DB Box Step Overs (22.5/15 KG)

6 DB Squat Clean & Jerk

(2 DB’s for Box Step Overs & Squat Cleans)

Rx+ 1-3 Bar MU

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