Monday - CrossFit



Coach's Warm Up/Mobility

Bear Complex (7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

1 set = the complex 7 times through.

This is the real Bear Complex.  Choose your weights carefully.

Rest 5 minutes between sets.

Metcon (Time)


30 Snatches 135/95
30 Clean + Jerks 135/95
For Time

As soon as you finish Isabel, go right to Grace.

You must switch movements at the 5 minute mark.

Dan Shrum