CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Split Jerk: 5, 5, 3, 3, 3, 1, 1, 1, 1
Power Clean + 2 sec Pause Front Squat + Hang Clean: 5 @ 75%
Metcon
In pairs for time
5 Rounds of
5 Deadlift (135/95)
5 Hang Power Clean
5 Thrusters
600m run/row
2 Rounds
5 Deadlift (135/95)
5 Hang Power Clean
5 Thrusters
600m run/row
3 Rounds
5 Deadlift (135/95)
5 Hang Power Clean
5 Thrusters
600m run/row