1904 A El Mar Ln,
Seabrook, TX 77586


May 19, 2016

CrossFit Seabrook – CrossFit


2 Rounds

200m run

15 sit-ups

15 super man

5-10 strict pull-ups

5-10 strict ring dips/push-ups

10 Overhead squats PVC pipe


2 minutes of Double unders

2 minute rest

2 minutes of double unders

Double-Unders (2 min)

Double-Unders (2 min)


Metcon (Weight)

EMOMx 20 Min

(Alternating Movements)

10 Burpees

1 Round of Bear Complex AHAP (As Heavy As Possible)
Bear Complex:

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.

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