Bear Complex

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

20/15 Bike Cals

then 3 Rounds

10 Wall Balls

10 KB Swings

10 Scorpions

Coaching

Bear Complex (3-3-3-3-3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

Russian KB Swing 70/53

Thruster 95/65

Ascending ladder (1-2-3-4-….)