CrossFit Bondi – CROSSFIT

Strength Work

Squat Complex

Every 90 sec * 5

15 Air Squats

1 Tempo Back Squat @ 85%

(5 Sec Down, 5 Sec Pause)

Rx+ 20 Air Squats

Metcon

Metcon (Time)

50 – 40 – 30 – 20 -10

Row/Bike/Ski Cal

DB Snatches (22.5/15 Kg)

DB Box Step Ups (20 inch)

(30 Min Cap)

Skill Work

Ring MU

If time allows work on Ring MU Skill

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