September 11, 2014

Posted by on Sep 11, 2014 in WOD's | Comments Off

Bear Complex!!!

Will have 15 minutes to work to go AHASP for a 1 rep Bear Complex. (As Heavy As SAFELY Possible)

Only go up in weight if your form looks good.  Please really pay attention when you’re bringing the bar down to your back.  If the bar starts slipping off your back, LET IT GO!

Bear Complex = 1 Power Clean, 1 Front Squat (can combine into 1 full Clean), 1 S2OH (PP, PJ or SJ), 1 Back Squat, 1 S2OH

then

Be prepared to do a sweet Hero WOD.  We will be doing a workout to honor the 343 brave souls who sacrificed their lives in the service of others at the World Trade Center 13 years ago today.  Their sacrifice wasn’t quick or easy, so don’t expect that from the wod!  :)

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109