CrossFit Bondi – ZOOM Sessions

Metcon

Metcon (Time)

PainStorm XV Central Scotland Benchmark WOD

5 Rounds for Time

10 Thrusters ( 5 per side)

20 Dumbbell Deadlifts

30 Single-Arm Dumbbell Snatches (15 per side)

40 Single-Arm Overhead Lunges (20 per side)

50 Dumbbell Swings

(Slightly modified from original that is 7 rounds and with 10 manmakers)

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