CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Pause Split Jerk: 3, 3, 2, 2, 1 (2 Sec in catch)
Front Squat + Split Jerk: 3 x (2 + 1), 2 x (1 + 1)
Clean Deadlift to mid knee + CD to mid thigh + Clean + Front Squat + Jerk: 4 working sets
Metcon
45min AMRAP In pairs
100 Burpee over bar
90 Wallballs
80 Clean and Jerk 155/105
70 Pull-ups
60 Synchro air squat
50 TTB
40 Snatch 155/105
30 Synchro alt pistols
20 Synchro BMU