CrossFit – Wed, Sep 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into free mobility stretch

Into barbell warm up

With a partner for time (Time)

Partner WOD

2001m row buy in

Into

4 Rounds

9 rope climb ( 12 wall walk )

11 bear complex 135/95 ..115/75… 95/65 .. 75/55

Into

2977m Row cash out

Bear complex

The bear complex is a barbell exercise that involves five back-to-back strength training movements performed without lowering the bar:

Power clean

Front squat

Push press

Back squat

Second push press