Main – CrossFit

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Weightlifting

Pendlay Row (3×8)

Metcon

Metcon (Weight)

Every even minute for 12 minutes: 2 Bear Complexes
Every odd minute for 12 minutes: 10 HSPU

*Increase load for the Bear Complex every 4 minutes*

Bear Complex:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead