CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Strict Press: + Push Press: (2+5) x 4 working sets

Push Jerk + Jerk: (2+1) x 4 working sets

2 Position Clean + Jerk: (Mid Knee + 1″ off Floor) : 5 working sets

Metcon

In pairs for time

20min AMRAP RD:RD

24 Double Unders

8 Thrusters 95/65

Rest 5 mins

20min AMRAP RD:RD

4 RMU

4 Box Jump 36/30″

4 BMU

4 Box Jump

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