Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 Medball Cleans

15 Russian Twists


Bear Complex (5 Rounds x 7 Unbroken Sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

Categories: wod

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