CrossFit Coal – CrossFit
Warm-up
Weightlifting
Bear Complex (7-7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
Done to the standards in the video, we’ll go over more before starting the complex
Gymnastics
15 Min Pull Up Skill Work
If you are proficient in Pull-Ups, try the complex of:
1 Strict Pull Up
1 Kipping Pull Up
1 Chest to Bar Pull Up
Then try 2,2,2….3,3,3….4,4,4…etc etc