Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups
- 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup)
2. Find max weight “Bear Complex”
Without stopping or dropping the bar, complete the following sequence, Seven times:
- Power Clean;
- Front Squat;
- Push Press (have bar land behind head, in rear-rack position);
- Back Squat;
- Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7.
CrossFit Havoc 