CrossFit Bondi – CROSSFIT
Strength Work
Clean Pull
8 Min EMOM
8 x 1
Build to 125% of 1RM Clean
Power Clean
Every 15 Sec for 20
1 Power Clean
Metcon
Metcon (5 Rounds for time)
Every 3 Min * 5
15 KB Swing (24/16)
12 KB Clean & Jerk
9 Burpee Pull Ups
6 KB OH Lunge
Rx+ Max Cal Ski/Bike to 2:30 Mark