Fran Fr rack

Our mighty Masters have put in a ton of work and are ready to go do battle with the best in NZ at CrossFit Dynamite Onehunga . But we really need your help in what will be a gruelling day of wods so please get out there after Shasa’s morning classes and come and yell at us to pick up the %$@*n bar. Then get your threads on because CFN needs to party! Grab a babysitter because we’re all meeting at The Little Easy  around 730pm. Good Times!


5 x 3  Front Squat *

Rest 30 secs

5 x 5 Strict Pull Up

* building


“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only. 

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.