Box Brief:
Weekly WOD breakdown https://crossfitmainline.com/?p=23715
Wayne Endurance Bring a Friend Week 4.23- 4.30

 

Strength

“Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
This will be scored as part of the metcon today.

Metcon

“Katie”
In 20min:
5×7 Bear Complexes for max weight
Then, at the 20min mark
Sprint 800m and complete 1×7 bear complexes at max weight
**Score = max weight (log time of completion in comments)
**1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
**Break up or combine movements as long as clean, squat and press standards are met.
**No resting or regripping at bottom, If you fail it counts as one of your 5 rounds, you can rest anywhere in the complex but with the barbell on the ground
**Rx = building across 5×7 in 20min, 800 Sprint and 1×7
Last complete 8.19.16

$ Out

1a) DB Bench Press, neutral grip 4×10
1b) 1-Arm KB Reverse Lunges 4x6ea
1c) Single Leg Banded Paloff Press 4x30sea