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!
Strength
5 x 3 Front Squat *
Rest 30 secs
5 x 5 Strict Pull Up
* building
WOD
“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.