As one of our favorite barbel WODs, the Bear Complex is truly a total body workout. Combining just about every barbell lift we use in CrossFit, expect the snatch, the Bear Complex will challenge even the fittest.
5, 5, 5, 5
7 sets of the following sequence
There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground.
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There is no scaling for this WOD. Everyone who has completed the Fundamentals program, or who have been CrossFitting for a while, knows how to perform these movements. The weight is individual to each athlete.
First, great to have Jack M. join us at 6:15 am!
Front Squat: 135 lbs. for 5 reps. Not my highest weight but a good warm-up for the “Bear Complex”.
“Bear Complex”: Got up to 105 lbs. for 7 reps in Round 5. Thanks, Jake, for pushing me!
Post-WOD work included a Muscle-Up from the heels with BG and Victor. Dying to join the handstand walk competitions! Very soon, Jake and BG, very soon………