Warm up: glute ham raise, tuck jumps, empty bar bear complex
12 Rounds for Time:
3 “Bear Complex” Reps*
*Without stopping or dropping the bar, complete the following sequence, One time through will equal 1 Rep, so you will do the sequence 3 times per Round:
- 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).
6 pull ups (chest to bar of you have them)
3 box jump overs @ high
CrossFit Havoc 