040417 – CrossFit

Warm-up
General Warm-up
Mobility
Movement Prep

Strength and Conditioning
“The Bear”
5 Rounds of 7 Reps of the Bear Complex:

1 Rep =
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the Neck Push Press

Increase the load every round if possible.
No dropping the bar during the round.
Touch and go on the clean.
A dropped bar = 7 Burpees immediately.
Rest as needed between rounds.