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CrossFit Bondi – CROSSFIT

Strength Work

Front Squat + Split Jerk (4 * 3 + 1 @ 80%)

3 Push Press + 2 Push Jerk (3 * (3 + 2) Building)


Metcon (Time)


7 Rounds For Time

7 Deadlifts (315/205 lb)

200 meter Sprint

15 Pull-Ups

45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie.

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