St. Louis, St. Louis West – CrossFit WOD

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds


5 Bear Complex (135#/95#)

10 Ring Dips, Bar Dips, or Banded Dips

Work as fast as possible and recover well!

Metcon (Time)

4 Rounds for total Row Time

Row 500M

Rest to 5 Min on clock, then start next round, record 4 row times

(If needed have 2 male athletes/rower alternating but stayingon 5 Min intervals- 1 starts @ 0:00, other starts @ 2:30)