CrossFit SEQ 3rd January 2017


* False Grip Hangs

* False Grip Ring Pull-ups ( Max reps)

In between each set 5 Hollow Rocks and 5 Arch Rocks

3 Rounds

Strength Wod - NFT

1 Cycle of the Bear Complex

1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Jerk

20 Rounds

Every 2 rounds complete 4 Bar Burpees


“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” 

-- Michael Jordan, basketball icon (1984-2003)