CrossFit Bondi – CROSSFIT

Strength Work

4-Stop Halting Clean Deadlift

(pause for 2 seconds at 2″ off the floor, top of patella, mid-thigh and the high hang)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Metcon (No Measure)

2 rounds:

10 weighted back extensions (AHAP)

20 weighted sit ups (AHAP)

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