CrossFit Bondi – CROSSFIT
Strength Work
Upper Body Complex
3 Sets
7 Single Arm DB Bench Press a side
7 Single Arm DB Bent Over Row a side
Snatch Complex
Every 90 Sec * 3
2 Power Snatches (Building)
1 Rope Climb
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
100 M Double KB Front Rack Carry
(32/20 Kg)
12 DB Snatches (22.5/15 Kg)
9 DB OH Squat
6 Cal Bike/Ski