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Warm up: (15 Min)

  • Jog 50% x2
  • 75% x2
  • 100% x 2
  • Inch worms
  • Bootstraps
  • Shoulder mob
  • Walking oh lunges
  • 25 sit-ups
  • 25 supermans

Skill: (15 Min)

Master each movement of the bear complex; put them together.
(Power clean, front squat, shoulder to oh, back squat, shoulder to oh)

Strength: (30 Min)

  • 3rm bear complex,
    • resting 1-2 min between attempts.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com