Monday, July 16, 2018

Power CrossFit – CrossFit

Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with an empty bar.


Metcon (Time)

5 rounds of Bear Complex with runs:

Each rounds consists of 1 set of bear complex plus a 400m run btw rounds.

Bear complex is:

1 power clean

1 front squat

1 push press

1 back squat

1 behind the neck push press

Perform 5 continuous sets of the above without letting go of the bar then run. (4 runs total)



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