Wednesday

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

https://youtu.be/NvE63HqxFqQ

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