CrossFit- September 12, 2020

 In WOD
Saturday

Metcon (Time)
Fitness & Performance

ALWAYS REMEMBERED
Teams of 2
2001 meter row "Buy-in"
Directly into….

4 rounds
9 Strict Pull-ups
11 Bear Complexes (95/65)
Directly into….

2977 meter row "Cash-out"

– Bear Complex starts from the ground = Power Clean to Front Squat to Push Press to Back Squat to Back Rack Push Press

– These movements can be smoothed out and connected to become a squat clean thruster into a back rack thruster.

Metcon (Time)
RX+

ALWAYS REMEMBERED
Teams of 2
2001 meter row "Buy-in"
Directly into….

4 rounds
9 Rope Climbs
11 Bear Complexes (135/95)
Directly into….

2977 meter row "Cash-out"

– Bear Complex starts from the ground = Power Clean to Front Squat to Push Press to Back Squat to Back Rack Push Press

– These movements can be smoothed out and connected to become a squat clean thruster into a back rack thruster.

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