Paramus | 6-14-19 | CF WOD

‘Bear Complex’
5 Rounds
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Post results to Wodify.

This is the original design of the Bear Complex. There are 2 ways to do the Bear Complex. 1) The 5 movements broken up into individual lifts which is the traditional way OR 2) Mash them together to a squat clean thruster then back thruster. OG Crossfitters favor the traditional way but the 2nd version amps up the fun factor. Either way this is a strength WOD with built in cardio that hits hard.
There are many alternatives to this complex. It’s not about how fast you complete the workout, it’s about building to a heavy weight maintaining good mechanics. Movements can be modified and the workout can be switched to an AMRAP for any athlete.