CONDITIONING

CrossFit Benchmark WOD “Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

ACCESSORY/CORE

2 Sets (Not For Time:)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Seated Russian Twist