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| WOD Blog |
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| CrossFit Info |
WOD Blog
 | Mon, Apr 11 2016 |  |
 | Happy Birthday: Tomario & John H |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3191 days ago) |
Bear Complex Introduction(Weight) Warm up/skill: 400 m run Bear movements power clean front squat push press back squat push press WOD: Bear Complex 5 rounds of 7 sets of a sequence of 1 power clean 1 front squat 1 push press 1 back squat 1 push press 7 sets equals 1 round. 5 rounds to be completed. The athlete cannot place the bar on the ground (except touch and go on power clean) until he/she has completed that set. RX 45/25 to start and increase your load until the end. Record max number of weight used on your 5th round if completed. Rest as much as needed between rounds. http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
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