Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

Bear Complex (1×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 15 minutes to build to a heavy 1RM for the day.

Metcon (Time)

For time: 25 min cap


Cals (Prefer bike if possible)


Directly into..


HC (115/75)

200m run

Rx+: 135/95

Fire breather: 155/105
This wod is split into to to give larger groups a chance to use the bike. If needed, then half the class can do the first part, and the other half do the second part; giving everyone a chance to use the bikes.