CrossFit Bondi – THURSDAY THROW DOWN

Metcon

Metcon (Time)

In Pairs Coffland

Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform:

800-m run

30 push-ups

In memory of U.S. Army Spc. Christopher J. Coffland

REST

3 Min

Metcon (Time)

In Pairs

Hildy

100-calorie row

75 thrusters 45-lb. barbell

50 pull-ups

75 wall-ball shots

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

In memory of Army Spc. Hilda Clayton

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