CrossFit Bondi – CROSSFIT

Strength Work

Squat 1 RM

3 @ 80%

3 @ 85 %

1 @ 90 %

1 @ 95%

Attempt New PR if miss re-attempt if you hit it attempt higher PR do not redo old PR weight

Metcon

Metcon (Time)

For Time

1000 M Row

Into

30 DB Snatches (22.5/15 Kg)

15 Burpee Box Jump Overs

20 DB Snatches

10 Burpee Box Jump Overs

10 DB Snatches

5 Burpee Box Jump Overs

TTB AMRAP

Max TTB in 4 Min

Every 30 sec’s

3 HR Push Ups

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