CrossFit & Intensity

Warm Up

1 min Rope Jumps
3 rounds
5 Pushups
10 Squats
5 Ring Rows
5 Sumo Deadlifts
5 Sumo Deadlift High Pulls
then

1 min of Double Unders or Rope Jumps

WOD

“Happy Birthday, Wil!”

4 Rounds for Time
12 Reps of the Bear (95/65)
12 Burpee to Wall Ball (video will be sent)(20/14)
12 Chest to Bar Kipping Pullups
12 Cal. Row

Still working on your kip? 12 Strict Pullups per round

1 Rep of The Bear Complex – CrossFit

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat (High Bar)

Push Press (Behind the neck)

1 Rep of the Kettlebell Bear Complex – Intensity

Deadlift

Hang Clean

Front Squat

Push Press

OH Squat

Snatch