CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
Build to 3 RM Over 4 Sets
Super
5/5 Single leg DB Hinges
Metcon
Metcon (Time)
Max set of Pulls ups
Then Row calories for as many Pull Ups + Hang Clean & Jerk (30/20 Kg)
(1 DB)
(Repeat until reach 60 or 10 Min)
Rest 2 Min
21 – 15 – 9
DB Split Jerk
DB OH Lunge
(Rx+ Chest to Bar)