CrossFit Bondi – CROSSFIT
Strength Work
Front Squat + Split Jerk (4 * 2 + 1)
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
Squat Clean
8 Min EMOM
3 TnG Squat Cleans
(Building 3 RM)
Metcon
Metcon (No Measure)
15 Min EMOM
1: 9/7 Cal Bike + 5 Burpees
2: 5 Deadlifts (275/185) + 10 KB OH Lunge (24/16 Kg)
3: Rest
4: 9/7 Cal Ski * 10 KB Swings
5: Rest