CrossFit Bondi – CROSSFIT
Strength Work
Squat Hatch
Back squat
60%x5 reps
65%x5 reps
70%x 5 reps
75%x 5 rep
Front Squat Hatch
Front squat
60%x 5 reps
65%x 5 reps
70%x 5 reps
70%x 5 reps
Metcon
Metcon (Time)
30 Wall Balls
21 2-arm KB front squat
21 Ring Dips
20 Wall Balls
15 2-arm KB front squat
15 Rung dips
10 Wall Balls
9 2-arm KB front squat (2×24/16 kg)
9 ring dips