Bear Complex

November 29 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

Run 200m

5 Power Cleans

5 FS

5 Push Press

5 BS

Then

Shoulder and Quad Mobility

Then

Bear Complex Progression

Weightlifting

Bear Complex (Without dropping the bar – 3RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bitch Work

Metcon (No Measure)

Bike, Row, or Ski:

3 Rounds:

:30 on / :30 off

1:00 on / 1:00 off

1:30 on / :30 off

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