CrossFit – Sat, Mar 7
Free Guest Day – March 13th!

Warm-up

Runners lunge

10 Inch Worms 2 Push Ups each

Xo Sym: tiger walk, Incline +

Bench Press (5×5 record heaviest 5)

Warm-up

Metcon warm up – 2 rounds of WOD with empty bar

Metcon (Time)

6 Rounds

100 M Run

2 Bear Complex 117/75 (rx+ 135/95) Elite 155/105 (put Elite in Comment and click RX+)

1 Min Rest between rounds

Bear Complex = Power Clean, Front Squat (pause between movements it’s not a squat clean) Push Press, Back Squat, Push Press

Cooldown

3 Pos Scorpion

Calf

up/down dog