CrossFit SEQ 10th January 2017
CrossFit SEQ 12th January 2017

CrossFit SEQ 11th January 2017

Warm Up

10 Push-ups
Active hang on bar
K/B walk

Skill/Technique

Muscle up progressions

*Transition work
*False grip hangs into max rep chest to bar ring pull-ups

Strength

Bench Press - 5,5,3,3,1



AMRAP in 2 min

Max rep Double Unders

Rest then...

10 alternating kb swings
10 kb snatch (R)
10 alternating kb swings
10 kb snatch (L)

3 Rounds
(try and complete each round unbroken)
10 min time Cap



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