Front squat Friday sees the return of the Big Bad Bear. Get in early for the awesome 6am and 7am classes or allow yourself to think about the wod all day at work and be good to go for the Friday Night Social Club at 530pm. And a reminder that Junior CrossFit resumes at 830am tomorrow!


Every :90 s

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

* building

7 Rounds

3 Front Squat ( 80% of 1 RM )

5 Rounds


“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only. 

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.