Wed 11- 30 – 2016

Posted on Nov 29, 16

Warm Up:

run or row
5 min all the mobility
then warm up each  movement
Bear Complex
5 rounds (rest as needed after each complete round)
7X through
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*increase in weight each round
*may not put the bar down for any reason during the complex – NO REGRIP
* score is total weight moved for complete rounds
*time cap 45 MIN

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.