Skip to main content

CrossFit Bondi – CROSSFIT


Hey crew on Saturday 25 May me, Luis and Danny are going to do the row marathon indi and Rich Sands and Matthew WS as a team. If any one want to join us as indi or team let me know and we can set you up a spot. On the 25th there will only be a 7:00 and a 8:00 class.

Strength Work

Front Squat

3 * 6 ( Building Weight)


Squat Clean

A. Work up to a heavy double – no TnG (4 Min)

B. Work up to a heavy TnG triple (4 Min)


Metcon (5 Rounds for time)

Every 3 Min * 5


12 DB Snatches (25/17.5 Kg)

6 DB Box Step Overs (1 DB)

12 Box Jump Overs

AMRAP Burpees to 2 Min Mark

Leave a Reply