FRIDAY

CrossFit WOD:

30 min EMOTM

Min 1: 150 max effort row

Min 2: 5-7 bear complex 95/65 (work up to a max weight)

Min 3: Rest

1 bear = 1 power clean + 1 Front squat + 1 push press behind neck + 1 back squat + 1 push press 

Start at a weight and increase with each set where you are able to get 5 – 7 bear complex in the minute