CrossFit Bondi – CROSSFIT
Strength Work
Tempo Deadlift
7 * 3
Regular pull off ground,
5 Sec negative.
Super
10 TTB/V – Snaps
Metcon
Metcon (5 Rounds for time)
Every 3 Min for 5
12 DB Hang Clean & Jerk (22.5/15 Kg)
9/7 Cal Bike/Ski
6 HSPU
Rx add
3 Chest to Bar
Rx+ add
1 Complex
1 Strict Pull Up
1 Chest to Bar
1 Muscle Up
(Not Allowed to Drop of Bar)