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