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CrossFit Bondi – CROSSFIT


Warm-up (No Measure)

3 Rounds

Down Dog complex * 3

Russian baby makers with reach 3 a side

Strength Work

Shrimp Squat

4 Rounds

A. 5 Shrimp Squat a side

B. 20 Frog Pumps


Metcon (AMRAP – Reps)

EMOM as long as you can

40 Air Squats


3 Rounds

20 Hinge and Twist

20 Low Plank Bird Dog

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