The Luis Special

By June 21, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Metcon

Metcon (Time)

IN PAIRS

AMRAP 8 MIN RD:RD

1 SQUAT SNATCH 135/95

3 BURPEE BOX JUMP

6 PULL UP

9 KB SWIN 24/16

EMOM: 5 AIR SQUAT

Rest 2 minutes

AMRAP 8 MIN RD:RD

1 SQUAT CLEAN 155/105

3 MUSCLE UP

6 BOX JUMP OVER

9 KB S.D.H.P

EMOM: 5 SIT UP

Rest 2 minutes

100 CALS ROW

10 ROUNDS MACHO MAN 185/135

(one partner row while the other work on the barbell)

into

1 K PARTNER RUN

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