Main – CrossFit
good start (No Measure)
3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
BB Warm-up
Clean (15 min to reac a 1RM Clean)
Bear Complex (15 min to Reach a 1RM Complex )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
You only do Bear Complex if you are doing Beast Mode Comp
Metcon (Time)
50 DU Buy-in
then 5 Round
200m Run
5 Clean 155/105
10 T2B
then
50 DU Cash Out
Sub 3 Bear Complex at 70% of above weight if you are doing Beast Mode
Metcon (No Measure)
Opt Work:
3 Round
30 Banded GM
30 Banded Crunch
