It’s beginning to look a lot like Xmas

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Muscle Snatch + Drop Snatch – build until failure (EMOM)

Pause Snatch balance (3 sec in bottom): 3,2,2,1,1,1 every 90 seconds

Hang Snatch + Snatch: 10 Rounds building every 90 seconds

Metcon

42-30-18-12

C&J (135,155,185,225/95,105,135,155)

HSPU (Standard, Strict, Deficit 45/25″, SD 45/25″)

Rest 5 min

800/600m Row & Ski (working together)

50 Synchro Burpee over bar

50 Snatch (165/105)

Rest 5 min

3 Rounds

400m Run

20 Synchro TTB

30 Synchro air squat

4 lap HSW (each)/6 WW

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