CrossFit Bondi – CROSSFIT
Strength Work
Deadlift
4″ Deficit Deadlift
Build a 3RM
Skill Work
Pull Up
9 Min EMOM
1: 6 Strict
2: 12 Kipping Pull Ups
3: 3 Muscle Ups
Metcon
Metcon (Time)
12 Burpee Pull Ups
20 DB Snatches (22.5/15 Kg)
10 Burpee Pull Ups
18 DB OH Lunge
8 Burpee Pull Ups
16 DB OH Squat
6 Burpee Pull Ups
14 DB Snatch
4 Burpee Pull Ups
12 DB OH Lunge
2 Burpee Pull Ups
10 DB OH Squat