CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Muscle Snatch + OHS + Tall Snatch + Sotts Press: (1+1+1+3) x 3

Snatch Pull to mid thigh + Snatch: (1+1) x 4

Snatch + Hang Snatch: (1+1) x 4 (If you walk the lift it’s a no-lift)

Metcon

In pairs E2MOM for 50min

– 20 Cal AB + 20 S20 (155/105)

– 8 Squat Snatch + 10 BMU

– 40 Synchro Air Squat + 40 Pushups

– 10 Synchro TTB + 10 Synchro Burpee

– 50 DU (Each)+ 4 Lap HSW

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