Wednesday Long Cycle

By April 23, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Announcement

Time Schedule for Anzac Day

8:00 Class

9:00 Open Gym. Get in and pay your dues

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 KB Swings (32/24 Kg), 200 M Row

6 KB Swings, 200 M Row

9 KB Swings, 200 M Row

12 KB Swings, 200 M Row……

Rest 2 Min

8 Min AMRAP

3 Burpee Box Jumps, 200 M Run

6 Burpee Box Jumps, 200 M Run

9 Burpee Box Jumps, 200 M Run

12 Burpee Box Jumps, 200 M Run…

Rest 2 Min

8 Min AMRAP

3 KB Goblet Squats, 200 M Ski

6 KB Goblet Squats, 200 M Ski

9 KB Goblet Squats, 200 M Ski

12 KB Goblet Squats, 200M Ski…

Rest 2 Min

100 Ab – Mat Sit Ups

Leave a Reply