160722

Modig Fitness – CrossFit

Warm-up

6:00

Bike

10 Leg Swings

10 Arm Circles

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Back Squats

Weightlifting

Front Squat (5@55%, 5@65%, 5@70%, 5@75%, 5@85%)

Conditioning

Bear Complex (5 Rounds for weight)

5 Rounds of the Bear Complex (5 Cycles per Round)

The Bear Complex is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one cycle. Do not drop the bar between movements or reps. Complete 5 unbroken cycles of the complex per round.

*Rest as needed between sets.

**Increase weight as necessary for each set.