Clean Complex

CrossFit Bondi – CROSSFIT

Weightlifting

Clean Complex

Hang clean + Split jerk 10 * Every 90 Sec

3 hang clean + 1 split jerk (Work up to a max for the day)

Metcon

Metcon (Time)

Complete 10-9-8-7-6-5-4-3-2-1

2-arm DB squat clean (22.5/15 Kg)

TTB

Midline Tabata

1: Weighted Sit Ups

2: L-Hang from Rig

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