September 20th, 2015

9/20/2015

Lift / Complex

15 Mins to finda 1 RM - Bear Complex

1 PC + 1 FS + 1 PJ + 1 BS + 1 PJ
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Strength: Back Squat - 2 x 15 Reps*
*Check to see what you did on 09/07/15 to see your #'s on the 3 X 12
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WOD: 3 RFT

15 Thrusters 95/65 (Rx) - 135/95 (Rx+)
12 Burpees
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Here's a demo of a very heavy Bear Complex

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Author

Hello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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