CrossFit WOD 03/01/2013

2 rounds of Bear Barbell Complex
The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.

Perform this circuit 7 times without stopping. This is one round.  We are doing two.  🙂

Then

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

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