CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
5 * 3 @ 80%
Deadlift + Clean Pull
6 Min EMOM
5 Deadlifts + 3 Clean Pulls
(TnG Building Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 * 4 Min AMRAP
(Rest 1 Min after each AMRAP
15 DB Thrusters (22.5/15 Kg)
15 DB Push Press
15 DB OH Lunges
(Every-time you drop the DB 5 Burpee penalty)
(All work done with 1 DB)