3 Sets (Unbroken)
3 Bar Muscle up
8 Pull up
3 Rounds For Time
30 Pistols Squats (Alt)
30 DB Snatch (Alt) 22.5/15kg
5 Rope Climbs 15ft
(16 Min Time Cap)
Welcome to Grip and Rip CrossFit, we strive to build the CrossFit community in Secunda by providing our clients with the best possible coaching and training facility. Here you can find all you need to know about our facility, coaches and what we stand for. CrossFit is a Fitness programme that gives you real results, it makes people better. Enjoy!!
Interested in a introduction week? Fill in your details below and Grip and Rip CrossFit will get hold of you to arrange a time.
Pretoria Throwdown– Waterkloof High School
Arnold Classic Throwdown– Santon Convention Center
Last Man Standing Teams– Modder Sports Complex
Meridian Regional- Madrid, Spain
CrossFit Games- Alliant Energy Center, Wisconsin
United We Stand– Old Mutual Sports Arena, Durban