Friday Workout

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)

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