Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Sink Mobilization, Banded Hip Flexor, Tack & Floss Glutes

Strength & Skill

Handstand Walk (Work on distance or Shoulder touch.)


Bear Complex WOD (5 Rounds for weight)

Complete 5 rounds:

Complete the following cycle 7 times each round:

-Power Clean

-Front Squat

-Overhead Press

-Back Squat

-Overhead Press

+Rest as needed between rounds

*Do not drop the weight. Stay connected through the round.

**If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

***Work up the heaviest weight possible.