31 Oct CrossFit WOD, November 1, 2018
Posted at 20:00h
in Work out of the day
11/01/2018
Warm-up
Weightlifting
Deadlift (Weight)
8 x 2 @ 80% Every 60 Sec
Warm-up
Bear Complex: Build to Metcon Weight in 3 sets
Metcon
Metcon (AMRAP – Reps)
In 7:00
400 Meter Run Remaining time:
Max Bear Complex (135, 93)
Score is reps
400 Meter Run Remaining time:
Max Bear Complex (135, 93)
Score is reps
Bear Complex is the following
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
20 Hollow Rocks
20 Scorpions (total)
20 2 Count Mountain Climbers
20 Air Squats
20 Jumping Jacks
20 Shoulder Circles forward
20 Shoulder Circles backward