CrossFit Bondi – CROSSFIT
Strength
Squat 1 RM
3 @ 80%
3 @ 85 %
1 @ 90 %
1 @ 95%
Attempt New PR if miss re-attempt if you hit it attempt higher PR do not redo old PR weight
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 Wallballs (20/14)
20 DB Snatches (22.5/15 Kg)
20 Box Jumps
20 DB OH Squats
20/15 Calorie Row