12.21.16 CrossFit Workout WOD Thornton Northglenn CO

By 12/20/2016 wod

Warm-up

5 Rounds-

5 Burpees

5 Scapula Pull-ups

5 Scapula Pushups

5 Therapy Squats

A. “Bear Complex”

Without stopping or dropping the bar, complete the following sequence 7 times. Once you have have completed the full sequence 7 times you may drop the bar.

Power Clean+ Front Squat+ Push Press+ Back Squat+ Push Press (from behind the neck to the front rack)

B. For Time- (10 Minute Time Cap)

50 Burpee Box Jumps

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