Main – CrossFit


Push Press (1 Rep Max)


Metcon (10 Rounds for weight)

20 Minute EMOM:
Odds: Row 20/15 Cals**
Evens: 2 Bear Complexes *
Bear complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. Repeat for 2 of them. You may turn these into thrusters if you wish. You may NOT drop the bar between reps.

*The goal is max weight. Start at a medium weight and go from there. It’s not necessary to increase each round, but you may do so if you wish.

**Choose a number for the row and stick with it. Don’t sandbag it. The row is more important than the weight of the bear.

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