CrossFit Bondi – CROSSFIT
Announcement
Hey crew just a announcement that the power is going to be off from 7 am for 1 hour as they are working on the electricity in the building due to damage from the storm that we had a couple of weeks back. In that time Carlos will be perform his best to keep you guys entertained with music heard he loves karaoke.
Strength Work
Metcon (No Measure)
4 Rounds
10 DB Floor Press
10 DB Bent Over Rows
20 Banded Tricep Push Downs
20 Kneeling Landmine Twists (Barbell)
Metcon
Metcon (No Measure)
Every 2 Min * 2 Rounds
1. 30/20 Cal Row
2. 20 Thrusters (95/65)
3. 15 Burpees.
4. 5 Man Makers (22.5/15 Kg)
(This is going to suck so keep on it)