CrossFit Bondi – CROSSFIT
Strength Work
Deadlift + Press
11 Deadlifts + 13 Jerks
11 Deadlifts + 11 Jerks
11 Deadlifts + 9 Jerks
11 Deadlifts + 7 Jerks
11 Deadlifts + 5 Jerks
11 Deadlifts + 3 Jerks
11 Deadlifts + 1 Jerk
(Use same bar and base deadlift of Jerk Weight, Build across sets)
Metcon
Metcon (Time)
3 Rounds
300 M Row/Ski
35 Box Jump Overs
20 DB Hang Power Cleans (22.5/15 Kg)