Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* 30 Minute Time Cap

The Bear Complex (Weight)

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
[Scale 1]:

No Change

[Scale 2]:

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

* For scale two, do not lower the barbell to the back.