CrossFit Bondi – CROSSFIT
Strength Work
Snatch Grip Deadlift (5 * 6 @ 100% (Of Snatch))
Skill Work
Pull Ups
Every 30 Sec * 12
1: 3 Strict Pull Ups
2: 5 Kipping Pull Ups
3: 3 Muscle Ups
4: Rest
Metcon
Metcon (5 Rounds for time)
Every 3 Min * 5
6 HSPU
6/6 DB Split Jerks (22.5/15 Kg)
12 DB Snatches
6/6 DB OH Squat