CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 1. On Rower (Accumulating 500/400 Cal) 2. AMRAP Movement 3. On 600m Run AMRAP 4 Burpees 6 KB Swings (24/16 Kg) 8 KBSDHP 12 KB OH Lunge
