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CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Tall Clean+ Tall Jerk + Jerk Balance + Press in split: (2+2+2+3) x 3

BTN Jerk + Jerk: work to a heavy set in ten min

Clean from 1″ off the floor (go from the top down) + Jerk: (1+1) x 5

Metcon

In pairs for time

40-32-24-16-8 DB Snatch*

30 C2B between sets

*22.5/15 – 27.5/17.5 – 30/20 – 35/22.5 – 40/25

Rest 5 min

40-32-24-16-8

Bench Press (155/105)

20-16-12-8-4

Ring Muscle Up

Rest 5 min

10 Rounds RD:RD

15/12 Cal Assault Bike

10 Double KB Front Squat (24/16)

10 Burpee over KB

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