CrossFit Black Box – CrossFit
Front Squat (5-4-3-3)
Metcon (AMRAP – Rounds and Reps)
7 cycles through the Bear Complex
15 Strict Pull-Ups
*putting the bar down for more than just a touch and go before 7 cycles is done gets a 200m run penalty.
Bear Complex is 1 power clean + 1 front squat + 1 Push Press + 1 back Squat + 1 Push Press from the back.
Snatch (EMOM for 12min)
Start at 50% and increase weight each minute.