CrossFit Bondi – CROSSFIT
Strength Work
Clean EMOM
12 Min EMOM
1 – 2 – 3: 5 TnG Power Cleans
4 – 5 – 6: 3 Squat Cleans
7 – 8 – 9: 1 Power Clean + 1 Squat Clean
10 – 11 – 12: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
3 Min AMRAP
3 Clusters (135/95)
6 Devil Press (22.5/15 Kg)
9 Hang Power Cleans
12 DB Hang Power Cleans
Rest 2 Min