CrossFit Bondi – CROSSFIT

Announcement

Hey crew on Saturday 25 May me, Luis and Danny are going to do the row marathon indi and Rich Sands and Matthew WS as a team. If any one want to join us as indi or team let me know and we can set you up a spot. On the 25th there will only be a 7:00 and a 8:00 class.

Accessory Work

Party Muscle

3 Giant Sets

12 DB Chest Press

5/5 Single Leg Lateral Box Step-Ups

200m Single KB Farmers Carry (32/24 Kg)

30 Ab-Mat Sit-Ups

Rest 1:00 between sets.

Metcon

Metcon (Time)

2 Rounds

10 Strict Pull Ups

20 HR Push Ups

30 Deadlifts (225/155)

40 Wallballs (20/14)

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