HSW Obstacle is back!

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Snatch Balance: 10min to build to heavy

Snatch Push Press: 10 min to build to heavy double (10sec hold on 2nd rep)

Power Snatch: 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+

Metcon

In pairs for time

15min cap

50 synchro wallballs

100 TTB *For every rep your partner does you must box jump over

50 synchro wallballs

Rest 5min

10 Rounds RD:RD

40 Double unders

12/9 Cal AB

10 Hang power snatch 95/65

30 min Free Gymnastics (HSW Obstacle)

Leave a Reply

×