Work:Rest ratio 1:1 with some shuttle sprints
Work:Rest ratio 1:1 with some shuttle sprints

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Casey
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day:

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal

And coming tomorrow…

83. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

THUR 06.05.14