CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
Barbell front rack stretch
–
Dip shrugs
Dip shrug high elbows
Muscle cleans
Front squats
Shoulder presses
Power cleans
Thrusters
WOD
A: Bear Complex, CFR Style (1-1-1-1-1)
5 Sets of the following:
Without setting down bar, complete 7 rounds of the following:
– Power Clean
– Thruster
– Front Squat
– Push Press
*Rest as needed between sets. Record weight of heaviest successful set.
Choose A or B and complete.
B: Bear Complex (1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Same insstructions as above, except bar on back for second push press