Happy New Year!

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1

Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS: (2+1) x 3, (1+1) x 4

Power Snatch + Snatch: (1+1) x 4

Metcon

In Pairs for Time

Run 400m together

100 Pullups

Run 400m

80 Snatch 135/95

Run 400m

60 C&J 185/135

Run 400m

40 Synchro TTB

Run 400m

20 Synchro BMU

Run 400m

10 Ring Muscle ups (each)

Run 400m

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