Monday 080519

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🐻 🐻 🐻

The Bear Complex (Weight)

5 Rounds (1 Every 6 Mins.)

Complete 7 Unbroken sets of:

1 Clean +

1 Front Squat +

1 Shoulder to Overhead +

1 Back Squat +

1 Shoulder to Overhead

🔹 Perform all 5 movements to complete 1 repetition of the complex.

🔹 Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. The round doesn’t count if you drop the barbell.

🔹 You can power, squat, or split for the clean. A strict press, push press, push jerk, split jerk, or thruster are allowed for the shoulder to overhead. The squats on squat cleans or thrusters don’t count as the front or back squat. There must be a separate front squat and back squat giving you 5 separate movements in the complex.

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