5/23/14...WOD

Warm Up: TC Skill/Strength:

15 MIN EMOM.....Clean & Jerk

  • First 5 MINS 1 EMOM @ 65%
  • 2nd 5 MINS 1 EMOM@ 70%
  • 3rd 5 MINS 1 EMON@ 75%

WOD:

15 MIN AMRAP

  • Run 200
  • 3 Bear Complex's 135/95

Bear Complex---- Power Clean->Front Squat->Push Press (Shoulder to Overhead)->Back Squat-> Push Press......Thats one Complex

You Can Thruster out of the front squat and back squat.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov