WOD Wednesday August 24th

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

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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