CrossFit 234 – CrossFit
Strength
Pendlay Row (4×6)
*stay conservative in loading and execute with perfect form
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12:00
3 Bear Complex (135#/95#)(M55+:105#/70#)
200m Run
*One rep of the Bear Complex is;
1 Power Clean
1 Front Squat
1 STO
1 Back Squat
1 STO
**It may also be performed as fluid sequence of;
1 Squat Clean, into 1 Thrusters, into 1 Back Rack Thruster