A) OMEM for 9 minutes – 5 Strict Pull
Ups – Use bands/negatives/weighted
B) 15 minutes to establish 1RM Bear
Complex – Then for time: complete 15
bear complex at 80% of days 1RM
(Power clean, Front Squat, Push Press,
Back Squat, Push Press return to hang)

Tags: bear complex, crossfit training in bristol, pull ups

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