CrossFit Bondi – CROSSFIT
Weightlifting
Muscle Snatch (4 * 3 Building)
Snatch Pull
4 * 3 @ 90%
(Extension of the snatch)
(Arms straight)
Metcon
Metcon (Time)
Squat & Run
600 M Run
21 Front Squat (95/65)
15 Push Press
9 Pull Ups
400 M Run
21 Wall Balls
15 Push Press
9 Thrusters
200 M Run
21 Air Squats
15 Push Press
9 Front Rack Lunges