170802

Modig Fitness – CrossFit

Strength

Conditioning

P: 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.

F1: Metcon (AMRAP – Rounds)

Every :90sec for 10 Rounds:

2 Power Cleans

1 Front Squat

1 Push Press

*add weight each round

F2: Metcon (Calories)

1:00 On/1:00 Off for 10:00

Max Cal Air Bike