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Ladder and gymnastics

CrossFit Bondi – BEAST

Metcon (Time)


EMOM until fail

Snatch 95/65 (increase 10lbs each round until failure)

Clean & Jerk from the weight you finish the snatch at (increase 10lbs)

Deadlift from weight you finish at (increase 20/10 lbs)

30 min

Free gymnastics


In pair

3.2km row

12 rounds Rd:Rd

6 BMU (12 C2B)

12 Deadlift 185/135

20 wallballs

3.2km row

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