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Thursday Training

CrossFit Bondi – CROSSFIT


1. It is very Important that you guys please keep signing in to the classes as from a administrative side it just makes my work and the coaches work so much easier especially seeing that we want to start managing the classes better .

2. Monday the 7th Oct is a public holiday so there will only be a 7:00am, 8:00am class and 9:00 open gym.

Thanks Crew

Strength Work

Bar Complex

On the 2:00 * 5

7 Snatch Grip Deadlifts

5 Hang Power Snatch

1 Snatch Balance


Metcon (3 Rounds for reps)

3 Rounds


12 Barbell Facing Burpees

15 Power Cleans

21/18 Cal Bike

Rest 2 Minutes

Rnd 1: 175/115

Rnd 2: 155/105

Rnd 3: 135/95

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