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Gymnastic Tuesday

CrossFit Bondi – CROSSFIT

Strength Work

HSPU Development

4 Rounds

8 Seated Z – Press (Building Weight)

20 Banded Tricep Push Downs

30 Sec Handstand Hold


Metcon (Time)

75x 2-arm KB clean & Jerk (16/12 Kg)

Any time that you break, stop what you are doing and perform 5 cal on the bike/ski

Kicker = Each break, the calorie count on the bike/ski increases by 5. So, break #2 requires 10x calories on bike/ski, 3 = 15, etc. Calorie count will max out at 30.

Cool Down

Metcon (No Measure)

2 Rounds

50 Ab Mat Sit Ups

200m farmers carry (32/24)

(Perform on own time if need to as coach might be busy with next class already)

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