CrossFit Belleville – WOD
50 pull aparts
50 push downs
Warm up/demo bear complex
Bear Complex (5 x 7)
Second Push Press
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.