CrossFit Bondi – CROSSFIT
Strength Work
Back squat (4 * 2 Complex @ 85%)
1+1\4 squat
1 full squat to bottom
1/4 up and back down
stand up = 1 rep
Squat Clean
Every 30 Sec * 10
1 Power Clean + 1 Hang Squat Clean & Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run
9 HSPU
20/15 Cal Bike
12 DB Push Press (22.5/15Kg)
20/15 Cal Ski
15 DB Hang Squat Clean
at 11 Min Mark
Max Burpees
(Try and hit 15+ Burpees)