CrossFit Bondi – CROSSFIT

Strength Work

Deadlift

4″ Deficit Deadlift

Build a 3RM

Skill Work

Pull Up

9 Min EMOM

1: 6 Strict

2: 12 Kipping Pull Ups

3: 3 Muscle Ups

Metcon

Metcon (Time)

12 Burpee Pull Ups

20 DB Snatches (22.5/15 Kg)

10 Burpee Pull Ups

18 DB OH Lunge

8 Burpee Pull Ups

16 DB OH Squat

6 Burpee Pull Ups

14 DB Snatch

4 Burpee Pull Ups

12 DB OH Lunge

2 Burpee Pull Ups

10 DB OH Squat

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