071117

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

50 dubs or 100 Singles

5 Wall walks

Skill Work

Bear Complex (1×1 Max Weight)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Find max weight for Bear Complex.

Bear complex consists of 7 unbroken sets of the mentioned movements.

Metcon

Sandals (AMRAP – Rounds and Reps)

7 min AMRAP

10 Wall balls

25 DU

6 Kb Snatch

Rx 20/16 53/35

Rx+ 30/20 70/53

Cool Down

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch