CrossFit Bondi – CROSSFIT

Gymnastics

Pull Up Skill & Strength

4 Rounds

5 Strict Pull Ups

10 DB Bent Over Rows

(Building Weight)

Complex

3 Butterfly Pull Ups

3 Chest to Bar

3 Bar MU

Metcon

Metcon (5 Rounds for time)

5 Rounds Every 3 Min

12/9 Cal Bike/Ski

9 TTB

6 Deadlifts (225/155)

Rx+ (15/12 Cal Bike)

Deadlifts (265/205)

Accessory Work

Metcon (No Measure)

3 Rounds

20 Bicep Curls Empty Bar

20 V-Snaps

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