CrossFit Bondi – CROSSFIT
Metcon
Metcon (Time)
100 M Row
(For every Meter over Burpee Box Jumps)
20 Ab-Mat Sit Ups
10 DB Snatches
5 Struct Pulls
200 M Row
(For every Meter over Burpee Box Jumps)
20 Ab-Mat Sit Ups
10 DB Snatches
5 Strict Pull Ups
Same for 300, 400, 500
600 M Run
30 KB Swings
30 HR Push Ups
400 M Run
20 KB Swings
20 HR Push Ups
200 M Run
10 KB Swings
10 HR Push Ups