CrossFit Warrenton – CrossFit

Back/Arms (No Measure)

1′ Spiral Stretch each side

1′ Hip Crossover Stretch each side

10e Iron Cross

Foam Roll Back 2′

Foam Roll Quads 1′

Tube Pull Aparts 10×3

Arm up on Rig Shoulder Stretch 1′ each

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
All FIVE movements combined=1 repetition

Complete the complex for “7 REPS”, without letting go of the bar or resting it on the ground will count as ONE round. Complete FIVE unbroken rounds, increasing the weight and resting as needed between sets. Score your heaviest COMPLETED round, but keep track of how you increase in the notes section.

Bear Complex MODIFICATION (AMRAP – Rounds and Reps)

10 Deadlifts

10 Front Squats

10 Pushpress

10 Back Squats

Rx 95/65

R+ 115/75